3:02: 💪 Exercise is important for a healthy lifestyle and can improve health span. 7:55: 💪 Exercise has positive effects on various physiological systems in the body, including cardiovascular health, lung function, and brain function. 14:34: 🏋‍♂ Protein and exercise work synergistically to recondition and improve muscle health, but the concept of an anabolic window for protein intake after exercise is not well-supported. 21:57: :muscle: Protein consumption after exercise is important for muscle growth, but the idea of an anabolic window is not supported by evidence. The body can extract the necessary nutrients from several meals over a day or two. 28:43: 💪 Consuming more protein than the recommended daily amount can increase muscle mass, but the benefits plateau at around 1.6 grams per kilogram of body weight. 35:43: 🏋‍♂ The decline in muscle mass as we age, known as sarcopenia, can be attributed to anabolic resistance to protein intake, which can be mitigated by consuming more protein within a meal. 42:59: 🏋 Physical activity is more important than protein consumption for muscle health, especially in older individuals. 55:30: 💪 Exercise is important for overall health, including reducing the risk of dementia, and having healthy muscles can support various bodily functions. 56:59: 🏋‍♀ Resistance training requires around 1.6 grams of protein per kilo, with exercise being 80% of muscle control. Recap by Tammy AI

@fg0611

6 ай бұрын

Myth = Animal Protein is better than Plant Protein

@user-kc7mu4jp4p

6 ай бұрын

@lilytea3 Thank you - a useful recap, even though I have watched it twice in five months 👍

I’m age 81 with a knee injury. The goal is to lose weight to take stress off the knee. At the same time, I need to build an sustain muscle to support movement . It’s Both/And. This speaker helped me to refine my protein needs. No too much, and not too little. In March I needed a hand to get out of a folding chair because I couldn’t compensate with my arms. I knew I was losing muscle and strength. Winter is coming and I know I can’t afford to go sedentary!

I wish Zoe would look at those of us 65 and older that are healthy, good lab values & have the motivation, what are those people do, and where are the research to find out why?

@actyrrel

11 ай бұрын

Looking at the average is not valuable to the top 5%. Might as well be rodent studies.

One of my favourite episodes to date. I like the level of detail you get into, and Jonathan does a great job of giving context and making sure the complex topics are clarified.

Very interesting re plant based protein. I am 70 years old in 2 weeks and have been plant based for over 55 years, my body is extremely well muscled, I lift a few times a week and have done so for over 20 years. If you are interested in this theory look at Nimai Delgado, plant based for all his life.

@GlennMarshallnz

11 ай бұрын

Plant based is such an ambiguous phrase. Do you avoid all animal products in your diet? And do you consume supplements such as a plant based protein powder (heavily processed food). Personally I'm predominantly whole food plant based, with some sardines, lean grazs fed red meat and eggs, with no supplements or protein powder.

@uma1756

11 ай бұрын

⁠@@GlennMarshallnz plant based diet means not eating any animal products (dairy, honey, meat, fish etc). Vegan is a lifestyle, ie diet and any animal derived products such as leather, feathers, wool and so on. Your diet is an omnivore diet.

@BigHenFor

11 ай бұрын

Sorry, but one size doesn't fit all, as some vegans have found that they can't function without some animal protein because of their genetics. Until we get personalised healthcare that works with the needs of the individual, experiment and track your results on any regime. If it works for you, great. If it doesn't, move on and keep experimenting.

@spiral-m

10 ай бұрын

@@BigHenFor I've yet to see any peer-reviewed evidence for this "genetic difference" . One issue that is interpreted as e.g. underlying intolerance or genetic predisposition to being "unable" to just consume plant-based can turn out to be underlying gut disturbance caused by toxins or not enough fibre over time, stress; or not cooking enough, not soaking and sometimes just plain taste bud preferences.... Practical examples of IBD and plant-based advantages: source: "Diet in Inflammatory Bowel Disease: Results from a Multi-Center Study in 29 Countries" - Inflammatory Bowel Diseases Journal (Oxford Academic) source: "Cure Crohn's Disease With This Diet" - Forbes source: "Diet and Inflammatory Bowel Disease: A Review of Patient-Targeted Recommendations" - Frontiers in Nutrition source: "Dietary Therapy in Inflammatory Bowel Disease: Is There a Role Beyond Disease Remission?" - ScienceDirect

@alexandarpetrov

8 ай бұрын

Ifbb pros inject to get a pro card. U can go on stage with guys who do on a wfpb only but it will not be a pleasant experience. There are plenty of people online who disclose how they achieved pro status and why others can’t talk about it. Lifting for health would probably = wfpb, lifting for subscribes = vegan natty , lifting for competition = meat based natty bra. All the best to all who enjoy lifting for whatever reason that makes them happy.

Listen to 10 different nutrition and exercise experts and you get 10 different opinions. Read the controlled studies and you find that the supposed best practices provide only a marginal benefit, important for top athletes but unnecessary for everyone else. Take all this with some healthy skepticism. Do what is obvious: eat a balanced diet of whole foods and engage in a variety of exercises, especially resistance exercise.

@brucejensen3081

11 ай бұрын

The biggest benefits are from small changes that the 33% with the worst diet do. If you eat really good and eat a little better, there won't be much change. If you eat crap and eat a little better, the benefits are massive.

@actyrrel

11 ай бұрын

As with covid we should not assume what is good for the average or the very sick is also good for the very fit. Most studies assume incorrectly that we are all the same.

@jonathanbailey1597

11 ай бұрын

​@@actyrrel Really. The scientists are stupid then, huh?

@ash9259

11 ай бұрын

that is literally what he said. and with your logic, i should be skeptical of what ur saying is obvious.

@slydog7131

11 ай бұрын

@@ash9259 You should be skeptical of everything you read and hear. Glad that you're catching on.

Start day with serving of oatmeal with 5 grams. Add a single slice of whole wheat toast for another 4 grams. Just one cup of lentils equals about 18 grams protein (black beans 14 grams). Throw in a one ounce serving of walnuts for 4 grams , a serving of rice for 3 grams, and just like that already 34 grams. It is so easy to get protein in quality and quantity from plant foods.

@lynnritchie231

2 ай бұрын

I did a quick calculation the other day and mine was around 56 grams, which is about right for my (perfect) weight. I've been vegan for almost 5 years and am trying to eat mostly whole foods.

Awesome channel! This is the second episode I have listened to - the first one with a professor at Berkley (CA), and now this one. The host and guests are so good and structured. Thank you! It’s both educational, but very understandable and I can remember it and practice it :) Looking forward to joining in on more! Thank you!

Good questions and straight clear answers by Prof. Wall. Great job in the summary as well, Jonathan!🙂

Brilliant comments from Dr. Wall and incisive questioning by Jonathan. Thanks for posting!

I really appreciate the summary at the end--that was really helpful.

Excellent interview! Ben does a great Job informing all of us!

Thanks for sharing your expertise Prof. Wall. May I also just point out that Jonathan really deserves a huge round of applause for dumbing it down, so it is easily understandable for people like me, who doesn’t have a robust scientific background. Huge thank you to you both

As always clear and precise as well as being enjoyable and educational. Many thanks.

Excellent! Such great questions and thorough answers. Thank you so much.

Sensible recommendations here for a range of protein amount needed for people wanting to maintain or build lean mass as part of a healthy aging strategy. Protecting lean mass (diet and exercise) also protects bone density and cognitive function. It's refreshing to see bad advice updated by a smarter guest on a ZOE podcast. Thank you for interviewing Ben Wall.

I get lots of protein from my plant based meals. If you're going to represent all people then plant based sources should be mentioned not just chicken and whey. Eating a variety is the goal. My daily dozen app minimum is 1500 calories and plenty protein without shop bought protein shakes. I'm gaining in the gym. Discovered the gym at 57... woohoo... I'm doing great. Blood pressure down, resting pulse down, muscles up, fat down, weight loss 13 kgs... brilliant. No oil, salt or sugar. Just whole food plant based.

@GlennMarshallnz

11 ай бұрын

"Just whole food plant based." Please be careful. Without supplements you will struggle for b12, vitamin D in winter (unless living close to the equator), DHA/EPA, choline etc.

@lynnritchie231

2 ай бұрын

​@themarshallsnz Everyone in their 50s should be taking a b12 supplement as we absorb less as we age. I'm 56 and vegan almost 5 years. A good quality multivitamin fills in any potential gaps in my diet and I take an algae based omega supplement too. I give blood and my iron is always fine. One is just as likely to be deficient on a standard omni diet as on a plant based diet. Beans and broccoli both contain choline.

What a great and timely episode. I have been struggling with muscle soreness, tightness and recovery after rib muscle injury. Looking at my own low/non diary duet and can see that my protein levels for me as newly turned 50 year old is insufficient. Thank you for clarifying key points on importance and use of protein. Another quality presentation

@hannahmitchell87

11 ай бұрын

soy milk has equivalent protein content to milk if you're dairy intollerant/plant based

Jonathan’s summaries are very good.

As a guy in his 50's I am currently experiencing the benefits of a once weekly high intensity workout along with additional essential amino acids supplements and protein in general..my body composition and strength are greatly improved and my hair, skin and general well-being are good...been doing this for last few years and will continue for life...

Wonderful interview questions and excellent discussion! You covered most of the big topics, thank you.

Very insightful/informative and rationally presented podcast. Thank You both very much for your efforts... I appreciate you both 🏞

Very professional and Ben was first class - so many questions answered - didn’t want it to end! Thanks for hosting and Ben for top rate knowledge and clear, yet detailed education. 👍

@longevitycoach1573

11 ай бұрын

Is animal protein better than plant protein? The question is STUPID and the answer was even more STUPID.

@ravenwildandfree7816

11 ай бұрын

@@longevitycoach1573 excuse me for asking a stupid question: what is stupid about the question and the answer ?

@longevitycoach1573

11 ай бұрын

@@ravenwildandfree7816 easy, meat is the standard we use to measure nutrients quantity and quality (absorption, bioavailability etc.) so, nothing else can be superior to meat or/and its components.

@ravenwildandfree7816

11 ай бұрын

@@longevitycoach1573 and yet my government appointed doctor recently recommended I quit eating meat and eat a plant based diet because I have very high cholesterol.

@longevitycoach1573

11 ай бұрын

@@ravenwildandfree7816 show this vid to your doc. If you never get sick, your doc will be a very poor man.

Glad to know I've finally after 58 years of abuse started doing pretty much the right things, cut out UPF, started to regularly exercise, and am losing weight nicely. thanks

Good to have someone talking about protein and building muscle, not just low level maintenance.

I actually learned something very useful in this video and I'm only 14 minutes in, regarding muscle health and how it metabolizes sugar. I always knew exercise "burns off" dietary sugar but his explanation was a deeper level and I understand how just better muscular fitness in general helps. thank you for having this guest. I'm obsessed with food as medicine videos and agree with others who say that there are as many diet ideas as there are people. the only sure thing I've learned about food is that whole food is best. but I don't see how anyone could disagree with his explanation of healthy muscle function.

Excellent interview! Ben is a great resource. At 79 I am most concerned with delaying sarcopenia (and balance!) There have been recommendations for increased protein for use old folks. Thank you for considering age as a variable. What about the timing of protein intake? I try to get high protein for breakfast and dinner, and usually skip lunch. I walk at least 1 hour per day, with many days at 3-4 hours - 3 to 8 miles. I try to maintain my Army body weight fitness routines - another life! I live at 6,000 ft in at mountainous city in Mexico (Oaxaca). I am fitter now than when I in my 50s.

@AnneAlready

9 ай бұрын

For timing, consider watching Don Layman's recent interview on Jesse Chappus' youtube channel. Jesse is a thoroughly excellent interviewer, same as Jonathan is here, and Don has some great suggestions with a focus on healthy aging.

@AnneAlready

9 ай бұрын

Oh...and Don Layman eats his protein at breakfast and dinner same as you! He explains why in the interview I mentioned...which was posted just a day or two ago. All the best to you.

@lindakautzman7388

5 ай бұрын

👏 👏 👏

@lindakautzman7388

5 ай бұрын

​@@AnneAlreadyI just watch this today..I agree Layman and interviewer was excellent

@doddsalfa

21 күн бұрын

The window of opportunity is not valid if I have heard right.The problem with Leyman is he get paid by the meat industry

Great podcast, well done!

I listen to a lot of nutrition/health/wellness related podcasts. Zoe is by far my favorite. I am so excited when I see a new episode. I love Jonathan as the host, he has such a wonderful personality and I love his voice and the questions he asks! 5 stars to Zoe!

@amydietz2151

11 ай бұрын

I subscribed to the Zoe nutritional program which included blood work, 2weeks with a continuous glucose monitor, tested my tolerance of carbs and fats. Turns out I don’t process carbs well but better than average fat metabolism. from a stool sample I had my gut bacteria identified. Lots of education along the process, coaches available for questions. After all this testing i received a score for every food as I tolerate it. This allows me to build my meals with the foods that are best for ME! If you have the interest and funds to do it I highly recommend.

@lindakautzman7388

5 ай бұрын

​@@amydietz2151Thanks for sharing..did not know Zoe offered this service.

Stanford's Professor Christopher Gardner said on this podcast a month ago that 40g a day is enough. I seriously doubt most people are short of protein unless you live on tinned spaghetti hoops and white bread. Boiled eggs, baked beans, wholemeal bread and canned sardines are great sources of inexpensive protein and other good things if you feel you are short.

@oanairani41

11 ай бұрын

From what most doctors are saying on youtube, we need 1 gram of protein per pound, per ideal weight. So if your ideal weight is 125 ponds, we need 125 grams of protein. 40 grams sounds very low, will give that video a listen.

@mespinei

11 ай бұрын

@@oanairani41 .36g per pound is what Professor Gardner suggests. Medicine is ever evolving, usually those spearheading the research have most accurate insights regarding recent studies. He also mentions this should be observed as an allowance, not a minimum requirement.

@brianrowe236

10 ай бұрын

@@oanairani41 Don Layman, a nutritional scientist specialising in protein and amino acids also maintains that we should be eating 100g of protein at least. As do others. All too confusing

@dudea3378

10 ай бұрын

@@oanairani41 1g of protein per pound is a very silly claim by gurus designed to sell you protein powder and supplements. What studies are they citing?

@axileus9327

9 ай бұрын

Bread, protein? 😂

And thanks to Jonathan for asking the simple questions for us.

I love the information this podcast covers so thanks for bringing all the content to us. Some of the comments have stated how they appreciate Jonathan 'dumbing' everything down, but I am 10 mins in and wanting to shout: 'Jonathan, just let the man speak!' Perhaps a few less charifying questions? Reminds me of that student in the classroom paraphrasing the teacher for said student's benefit, while it breaks the thought train of everyone else.

Ben was excellent - clear and concise :)

Keep asking those questions! I find it helpful

Perfect questions!

Great podcast! I can’t wait for you to have Ben on again diving deeper into nutrition for optimal health.

I eish youd spoken more on the leucin threshold, collagen type 1, 2, 3. Protein in the context of illness recovery, osteoarthritis and osteoporosis. It would also be interesting to cover more about kidney function consuming high animal vs plant protein

excellent format, start with brief questions, end with summaries

Brilliant - what a clear communicator - Ben was great

Like the summary and learnt something new Exercise is vital for muscle control as we get older.

As usual Jonathan and guest (Ben) knock it out of the park! Very interesting information showing "The Devil is in the details". Thanks for a great program.

Such an articulate guest, as well as knowledgeable. V enjoyable

Great interview. Thank you 🙏🏼

I just enjoyed listening to Jonathans beautiful English pronunciation

Great content, thank you. Have there been any studies covering food combinations and if different foods have an effect on protein uptake (particularly for the mature age person)? I workout 5 times per week, take a protein supplement with water after exercise, and am careful with my diet, but the change in weight of body composition (muscle, fat & water) can both rise and fall each week, sometimes quite a bit. I understand that there may be many factors affecting this, e.g., sleep and dietary variances, but as a mature age person I would like to maximize my body's ability to take up protein.

@lothropstoddardiii6231

10 ай бұрын

you are working out too much and powders are toxic ...idc what kind you are consuming.

Johnathan! Please stop interrupting the expert!

Dr B you great with your information

52:00 Plant v animal protein study, where might I find that please?

Great guest!

it is a fact that when I did high intensity interval training (skipping rope at a very fast rate for 13 minutes four times every day, 5 days a week is what I did) I lost so much muscle in a couple of weeks that I couldn't sit on walk without the best of cushions for my butt and feet. Four years later I have still not fully recovered what I lost then, though I have regained some. I was on a reasonably good omnivore diet and I had embarked on this HIIT thing because I was told that the body, when stressed during HIIT, would go for my belly fat first because it was intelligent and would know to feed off the extra fat that was just sitting around first than go for the vital muscle. What it did was go straight for my muscles. I'm just putting this out there so that people know what can happen.

@richardmiddleton7770

11 ай бұрын

HIIT is supposed to be done upto 3 times a week. Not 4 times every day 5 days a week! Also HIIT is 10-60 seconds all out with 2-5 minutes full recovery. I think you were basically doing vo2 max workouts, and far too often. This would burn through way too much energy than your body can store, mostly of glycogen, so your body started breaking down muscle as muscle is more easily broken down into glycogen for fast energy than fat. Plus it will have been such a stress on your body that it panicked and and wanted to keep the fat for survival.

@jaghad

10 ай бұрын

That was not HIIT. You where training in zone 2 (endurance). You don't ever want to train in Zone 2. That is death for muscle mass. Look at marathon runners. Either train in Zone 1 (Ex. walking) or in Zone 5 (HIIT training i.e. VO2-max, very short bursts - all out running, rowing, crosstrainer for etc.). I can tell you that Zone 5 is not a joke. It is very hard and demanding. You'll feel like you're not getting enough oxogene for your body. When I do VO2-max I usually do it on a rower for about 45 seconds and I am spent after that.

@user-kc7mu4jp4p

6 ай бұрын

@@inca3370, @jaghad@richardmiddleton7770 Thank yous! I would have thought that for a body that had accumulated fat around the middle the right response would be to work it off in whatever a manner I could, and to withhold nutrients (which also I did) so that the autophagy thing would kick in and clean up stuff. I didn't know that it would be so confused and panicky and misunderstanding of my intentions. I know, I know, the evolutionary thingy - storing fat for the lean times, holding on to fat in response to stress, etc. But all told, the body is not as intelligent or straightforward as I had assumed it was - at Ieast mine isn't, obviously. So, it turns out that I overdid both exercise and fasting, but it did not seem to be a big deal for me, so am so disappointed that my body can't keep pace with my drive, lol.

Simple and educative.

Exercise is great, and is my go to drug of choice.

Excellent discussion. What troubles me is the gap, nay the chasm, between this level of knowledge and understanding and the paucity of public health initiatives on the one hand and the pathetic responses of the political class when it comes to food policy. How do we bridge that gap? There is much talk of low productivity in the UK economy and the excessive pressures exerted on the NHS. How can we bring about the joined up thinking that would go a long way towards tackling these and many other issues? We owe it to future generations to fight for their right to a healthy, productive life.

At the amino acid level, plant and animal protein is EXACTLY the same. It's just that with plants, you have to pick and choose and eat MORE of them to get the required amount.

@lynnritchie231

2 ай бұрын

Which means you get to eat more.....😊

Great episode thanks Prof Ben. I’ve been puzzling over protein since Zoe recommended I eat a lot more of it. I’m in my 70s and aiming to lose weight and I’m mainly vegetarian so it can be tricky to up the protein without increasing fats too much. Nutritional yeast is my friend.

This is prime content. A book I read on the topic was a cornerstone for my understanding. "Adapting with Aging" by James Crescent

Brilliant. Thoroughly enjoyed the chat. Now where can we get the fungi please? 😀

You should bring on Dr Stacy Sims to talk about protein and exercise in women, especially since women go through menopause!! I haven't listened to the whole episode yet but the part about protein timing and exercise contradicts Sims. According to her women have a much shorter time window than men in that regard.

They talk a lot about exercise but mis it all up, but in reality the KIND of exercise is extremely important, yet they speak of resistance exercise as a long walk!! That is not even ENDURANCE exercise!! The protein needs for those two kinds are not the same, but further if you do lift weights, it is not the same if you do low resistance high repletion levels, compared to lower (5-8 reps) levels and what it does or adaptations to the body that it causes. It is encouraging to know the protein needs don't change much, but the other factors do change a lot, recovery foot timing etc... if you go lift FOR STRENGTH it seems like a whole other world what happens, the recovery timing and foods and other needs change so much that even though it is the same tools for it (the weights) the results or what you do with them is EXTREMELY different. And empirically anyone can see it, if you see some people lifting light weight or few sets etc, compared to teh bodies of those lifting MUCHHHHH heavier weights with NECESSARILY fewer reps with PROPER technique... I wish these videos would make that a lot clearer for nutritional purposes and also for timing purposes. Simply put, lifting FOR STRENGTH is nothing like lifting for stress relief or 'health" or whatever other key words nutritionist or trainers or experts use, I just don't see many of these experts built like they have ever done the VOLUNTARY heavyyyy lifting required for muscle bound people. And that is like many things, until you do it you don't know how different it is, you see a barbell FOR EXAMPLE loaded with 300+ pounds and the brain just doesn't WANT TO do it, so you have to know you can from prior experience, but the EXTREME effort required EVEN THEN is and has to be voluntary. The nutritional needs for that must be different...??? THATTTT is what I wish they explored a lot more.

Great interview🙏🏼 Loved it 😍

The latest science on muscle hypertrophy contradicts what Ben says here about 'muscle damage' being the main driver of growth. This may or may not have consequences for what you take away from this presentation in terms of actions for health, but... it appears that 'mechano-sensors' on the muscle register the degree & duration of *tension* in the muscle fibres and signal for growth accordingly. So you only need to flex long & hard enough through some reasonable range-of-motion. The relationship between 'damage' and growth appears to be weak. This is why you can get terrible, lingering muscle-soreness after performing an *unfamiliar* exercise protocol, yet you can continue to experience muscle growth after you've stopped getting sore in response to that exercise. For example, maybe I have been doing squats for six months, then I decide to give lunges a go. Even though I have strengthened my legs from squatting and have long since stopped getting very sore from squatting even when I do a lot of it, this new exercise, involving the same muscles, causes a lot of damage and pain. I am very sore for two or three days afterwards. But after a few weeks of lunges, the soreness will get less and less and possibly disappear altogether. I will still build muscle & strength from lunges (cos: muscle tension!), but my body will adapt to lunges such that it doesn't sustain much damage from them. Damage may even *hinder* muscle hypertrophy by reducing performance and adherence. So the takeaway might be: find a workout you like and stick with it for a while if you can--instead of switching it up every couple of weeks. You should seek to progress in some way (heavier weights, more repetitions, etc.) but you don't have to chase damage/soreness to progress.

I also think people still believe you can have a Mars Bar after a workout and it "doesn't count because there's a window where you can eat anything" Every time I hear someone say this I worry about them 😢

@greenknitter

11 ай бұрын

What people want to hear and reality is the cause of many problems in this world. Thinking a Mars bar can ever be disregarded is wishful thinking to the moon and back.

Excellent talk, but what didn't come up in the summary at the end was Ben's view that the typical body can only absorb 20 g of protein per meal. That's at odds with what protein expert Don Layman says, which is that we need at least 25-30 g of protein per meal to ensure we get enough MPS (muscle protein synthesis)-triggering leucine And if 20 g per meal really was the top end of what we need to build muscle, then does that suggest that the weight-lifting people consuming 1.2 to 1.6 g/kg of body weight per day must be eating it over five or six meals per day? If so, how many hours apart should the meals be to get maximum MPS benefit?

When I was an undergraduate I knew this woman who said she was not bothering to diet since we will all be 3.5 stone when we are 90.

@slydog7131

11 ай бұрын

No doubt that's where she will be.

@greenknitter

11 ай бұрын

American average life expectancy is 76 so 90 is a rather optimistic figure.

@anneb5603

27 күн бұрын

My mum is 93 and always 8 stone her whole life

As a clinical nurse specialist I always struggled with trying to get patients with wounds to eat more protein and we would end up agreeing they could drink protein drinks is there research to show this is worthwhile.

@slydog7131

11 ай бұрын

My opinion is that natural unprocessed sources are always best, but protein supplements clearly provide extra usable protein. So yeah, tell them to mix in protein supplements with yogurt or milk and get it that way.

This is a great interview, and it surely provides information to better our help, many that i will be using. However, i would like to know how i can download written script of the interview which will allow me to read it as often as deem appropriate.

I would appreciate if you could put in the Podcast Subject Line the name of the guest.

@simon22273Z

11 ай бұрын

Prof Ben Wall it's there at start text and verbal intro

@Alice-es2rs

11 ай бұрын

@@simon22273Z Thanks for your prompt answer. Yes, I saw it, but it would be nice to have it in the subject line when receiving the notification.

@simon22273Z

11 ай бұрын

Settings put text on and it's on screen 👌

A full description of mycoprotein production has been published by Finnigan (2011). The production strain for mycoprotein is first grown using an aerobic fermentation system and carbohydrate and nutrient substrates required for growth (Finnigan, 2011). Next, the mycelium of the fungus is heat-treated to reduce ribonucleic acid content to approved levels. Once the ribonucleic acid levels are lowered, the suspended hyphae are recovered by centrifugation and a supernatant is yielded which is mycoprotein (Gilani and Lee, 2003). During the final phases of production, the processes of steaming, chilling and freezing of mycoprotein result in a meat-like structure, similar to chicken when observed under a microscope. These combined processes along with the final addition of added egg albumen, functional ingredients, flavors, herbs and spices, leads to an end product that mimics the texture of meat (Wiebe, 2002). More recently, plant-based alternatives to egg protein have been discovered that allow vegan products to be produced.

‘Declining appetite as you get older’, I’m 71 years old, no sign of my appetite declining, if only. 😂

What I think is crucial for people to realise is that 100g of chicken does not equal 100g of protein. Chicken has, I guess, about 30 percent, so you would get 30 grams of protein. Now, who eats more than 100 grams of meat in one meal? I used to eat around 50g, and because I exercise a lot and am very active, I ended up with chronic muscle pain and inflammation because I was protein deficient for years. I just thought I was doing the right thing eating little and not too much meat 😢😢😢

@gudnikristinn

7 ай бұрын

One of the only proven ways to extend life expectancy is through calorie restriction. We have extended the life of mice and monkeys using calorie restriction. Human life is too long for a full study, but in theory it should work the same. The science of building muscle and life expectancy science is not always compatible. If you look at the Blue Zones and the longest living people, there are no body builder cultures in those that live the longest. If you want to build muscle then you need to eat enough protein and get enough calories. This has nothing to do with plant or animal protein. You can get protein from multitudes of food.

28:00 So is this 20 g of protein per meal a good guideline for a maximum -- and also a minimum?

The point about exercise and brain improvement is crucial in children, so the lack of sports at school (UK) is highly detrimental to development.

This was a great episode to bust through a lot of misinformation on protein and exercise. I am still left wondering what to do if you are in a bigger body. If I was to exercise strenuously and therefore require x1.6 g/kg of protein that could mean 163g of protein. If I also need to restrict calories to lose weight then achieving that much protein is a real challenge. It would be great to have a few episodes of practical application of the podcasts eg show us a real world meal plan that would meet these requirements and fit the other Zoe principles.

@Joseph1NJ

11 ай бұрын

The consensus seems to be if you're trying to lose weight, eat 1.6g / Kilo of your ideal or target weight in protein.

@brucejensen3081

11 ай бұрын

You shouldn't be restricting calories by a huge amount when shredding. Maybe you need a few egg whites or whey, when in the cut stage. If you eat lots of hard to digest, low energy food, your maintenance calories will increase

@d26s10

11 ай бұрын

The protein gram to kilogram of body weight ratio should be calculated on LEAN body mass, not total mass including your fat, bones, organs etc. A good rule to by is to try and get 30g of protein in at every meal. That’s pretty doable with lean meats, lean dairy and fibre (whole grains.) Try and get another 20-25g of protein in one to two additional times with snacks, that’ll easily spread your intake in across the hours of the day and spike muscle protein synthethis several times.

@colinwiseman

11 ай бұрын

@@Joseph1NJ the other consensus seems to be between 0.8-1.2g / kg... Having lots of studies is great, having too many is now confusing :D

@Joseph1NJ

11 ай бұрын

@@colinwiseman Can there be too many studies? In that case, look to meta analysis'. Problem is, meta analysis' can be too democratic, or so I was told. I think you have to take in consideration the person's goal. Do they want to lose fat or build muscle, just stay healthy and prevent sarcopenia, etc? Do we need more as we age simply because our ability to synthesize protein diminishes? We know slightly more protein than recommended will not hurt you in any way, as long as it fits on the context of a "healthy" diet. Will too little protein hurt? If so, what is too little? Too little may be not enough to preserve muscle, especially as we age. That 1.6gg/kilo I quoted was the optimal dose for those engaging in resistance exercise. Can you eat less and be healthy? Of course. What that number will be from person to person varies, especially depending who you listen to.

Just yesterday I watched the episode where another professor told us the 0.8 grams figure is based on average requirements plus two standard deviations, ie the majority of people don't need that much. In this episode we're told the exact opposite, that we need more than the recommended amount. Who is right?

@slydog7131

11 ай бұрын

If you are an elite bodybuilder, you need more. If you aren't, you don't.

@GlennMarshallnz

11 ай бұрын

Per this video, as we get older our bodies don't absorb protein as well so more is needed for the same level of synthesis. E.g. a 60 year old 75kg male needs more protein than a 35 year old male if both are similarly active.

@slydog7131

11 ай бұрын

@@GlennMarshallnz Yes, but the RDA is excessive for the average person, and the typical person eats far more than the protein RDA already. The real reason that older people become frail is mostly because of inactivity.

@dingai

11 ай бұрын

@@slydog7131 this is incorrect. Bodybuilders consume more calories, and those calories inevitably come with extra protein. Bodybuilders do not have to think about getting extra protein. you really think you need more protein than a silverback gorilla?

@anftrew3775

11 ай бұрын

@@slydog7131 protein without the vitamins needed to resynthesise after its been broken down into its individual amino acids is just expensive carbs. I have no doubt that at the very top end of competitive bodybuilding, additional protein matters. But most amateurs seem to think it's just about the protein. Ie more protein equals more muscle. But the science seems to suggest we can only use a few grams of protein at a time, and the rest just becomes energy. Even if you can process more, you still won't, unless you also support it with the correct proportion of vitamins, particularly vitamin C.

Big thumbs up for the guest and fair play to him for putting up with the waffling and stupid questions from the interviewer

They forgot some important points: 1. The dose of leucine necessary to achieve the maximal stimulation of muscle protein synthesis in older persons has been estimated to be ∼3-4 g/meal, which would correspond to ∼25-30 g protein/meal. So 20g of protein are probably not enough in particular when proteins are plant proteins as for example wheat protein contains only 1.2g to 1.8g of leucine per 20g. 2. Plant proteins are also less bio-available, so eating 20g of wheat protein is certainly not equivalent to eating 20g of animal proteins but a bit more like eating 10g of meat according to their respective DIAAS score. Corn, rice and wheat have low scores. Soy is better. Best sources are meat, eggs and dairy. I guess that the study quoted here and saying that there were no differences in muscle mass gains between plant protein and animal protein groups just used large amounts of pea or soy protein. I don't know exactly of which study he was talking about but I found one with only 57 young participants. In an other hand I also found a meta-analysis telling us that a diet with an animal protein intake was better. "Animal protein presented greater gains for lean mass and percent lean mass compared to plant protein, while findings for strength outcomes were inconsistent." We should probably better trust a meta-analysis with many participants of all ages rather than a small study on young people.

Do episodes on nutritional deficiencies, antinutrients .

Still watching but that last quick fire question should be a definite no. Also, please define “older”.

If we look at the available scientific data it's easy to see that a protein deficiency only really occurs in a calorie deficient diet. Therefore as long as you eat enough food, you'll get enough protein. Plants contain complete proteins in varying amounts and are more than adequate to fulfill our needs. I prefer to get all my protein from plants because unlike animal protein it doesn't come bundled with a shit ton of saturated fat and pathogenic bacteria.

So, when dieting (fasting) to lose weight in older age you need to consume a higher percentage of protein?

1. Resistance training 2. Cardiovascular workouts 3. Yoga 4. Avoid ultra processed foods 5. Avoid eating too much fruit 6. Use extra virgin or avocado oils 7. Eliminate sugar 8. Avoid alcohol 9. Eat organic foods 10. Avoid tap and plastic bottle water 11. Drink water from glass bottles 12. Eat grass fed organic beef 13. Eat wild caught salmon 14. Avoid sweeteners 15. Avoid sodas and smoothies 15. Remove gluten 16. Consume kefir 17. Eat sauerkraut

Is it me or is the sound quality poor on this episode?

I much prefer these more in-depth interviews to the shorter versions 👏🏽

I wish people would stop misusing the term “plant based”. Most people are using it as pseudonym for vegan. But, it literally means based on plants 🌱, which implies including animal derived foods.

@lynnritchie231

2 ай бұрын

Plant based referrs to diet. Vegan referrs to a total lifestyle- food, clothing, household cleaning, toiletries etc.

I'd love to see someone on this podcast who advocates that we get enough protein, and that plant protein is fine, who actually looks like they have a muscular body.

@soulaward2136

11 ай бұрын

My son is a weight lifter and is vegan - he's big!

@shaynealbert

11 ай бұрын

@@soulaward2136 Do you have his handle (his instagram @) . I want to see this natural vegan weight lifter

@EvelynBaron

10 ай бұрын

Ever seen Rich Roll?

@lynnritchie231

2 ай бұрын

​@@EvelynBaronHe's gorgeous and super fit. ❤

@lynnritchie231

2 ай бұрын

Or Nimai Delgado....

Hi I'm no expert. This is what I've heard in weight training circles on protein from plant vs animal sources. Whilst all essential amino acids are present when different plant sources are used it's argued that there's a lower bio availability of protein compared to animal sources.

Hugely Professional TERRIFIC 😎👌💜 Content, Research, young and Elders SUPERB Answers to so many of my questions, hundreds answered listening to this..many notes BUT SAVED THIS to re listen and share to friends 69 female trys to remain Fit, Muscles, Not Fat, concerned about Protein for muscles and neuropathy 😜👌💜 Not wanting build more muscle just maintain, not get fat 😮 no Gall bladder so tiny amount of Dairy or get FAT ... Muscle twinges looking at Peripheral Neuropathy? And Protein in Diet for muscles ..so seeing this was SO VERY TIMELY and soo many intro Q's are mine written down NOW ..HypoThyroid since 2000 so no to Soya 😢

Followed by the lecture, 'Dying Healthy".

This guy nailed the quickfire questions 😂

Links for this channel sold my personal information

Great video. Re plant v animal protein for muscle building you need all the essential amino acids but especially Leucine and it’s more challenging to get this from natural sources of plant proteins than animal proteins especially too in the setting of caloric restriction

@spiral-m

10 ай бұрын

it is not rocket science to find and cook the following: "Foods such as beans and legumes are rich sources of lysine however, and leucine can be obtained from soy beans and lentils. Other BCAAs can be found in seeds, tree nuts and chickpeas, meaning that these amino acids can be obtained by consuming a variety of protein-rich, plant-based foods [14, 46]". What do you mean by this - "especially too in the setting of caloric restriction"?

@Cenot4ph

10 ай бұрын

Animal proteins are much better absorbed, this channel prefers to convey the religion of plant based diets instead of facts

@lynnritchie231

2 ай бұрын

​@@Cenot4phIf it offends you so much, don't watch it. 😊

@Cenot4ph

2 ай бұрын

@@lynnritchie231 projection friend. I never claimed any of the sort. I'm merely stating a fact

I'm sorry Jonathan cracks me up all the time with his choice of fun words 😁

I am a woman in my mid 60's, slightly less than double my ideal weight, sedentary, time crunched for meal preparation (tend to eat at nearest diner, mostly), lactose intolerant. Any suggestions ?

I am in my early 80s. Every day I walk between 5 and 10+ km a day. However, it is not possible for me to walk very quickly, ie getting out of breath. For those of us who do (what I suppose would be termed light exercise) walk in this way benefit in the ways Ben suggests?

@slydog7131

11 ай бұрын

Go to the gym and start lifting weights. Be consistent, use progressive overload, track your progress, do whole-body workouts and it will make a huge difference in how you move and feel. And keep walking.

@simontemplar404

11 ай бұрын

The walking will keep you mobile. I would get professional help before following any advice from us chattering internet people.

@d26s10

11 ай бұрын

You can easily strength train at home, there’s plenty of workouts for seniors on KZread. You don’t even need equipment. You can place some large water bottles or tinned food into a rucksack or any kind of bag and it’s going to allow you to perform simple exercises such as squats, calf raises, arm raises with an added load on your frame. Wishing you well!

@EvelynBaron

10 ай бұрын

@@simontemplar404 well said!

Funghi are not plants, why it is strange to use funghi protein as an argument in the animal vs. plant protein debate

He said earlier that it doesnt matter when u eat protein (largely) which is true, then cited a study talking about animal vs soy right after exercise. Glad he said this is an outdated study- which it is.

up to 1.6 g of protein per kg of body mass ?? This sounds very different from what Christopher Gardner was saying. A debate of those 2 men might be a good thing, because those two interviews have quite contradicting points of views and that is quite confusing.

Listened to a few questions.

The studies seemed to be mostly done on younger to middle aged men. Do all these results apply ro women? To women in their 70s and 80s ?

I found my preferred diet that seems to be working. I cook vegan recipes, but also add chicken meat to a lot of these dishes. I also eat canned tuna, cod, and salmon too, and 5-6 eggs a week. My protein shakes started out as yoghurt and berry shakes with a bit of milk; Now I add oat milk, pea protein, and alternate between dairy yogurt and goat yogurt and is sometimes a meal, because I'm not hungry. I'm going to add organic grass fed steak, 6-8 ounces where I can, once or twice a week. I also walk a couple hours a day, but I need to go back to the gym. There is no way I could have done any of this had I not retired early.

@lynnritchie231

2 ай бұрын

A 'vegan' recipe with chicken isn't a vegan recipe......