Protein In Foods You’d Least Expect | Christopher Gardner, PhD. on Exam Room Podcast

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Protein can be found in the foods you’d least expect.

Nutrition researcher Christopher Gardner, PhD, explains that virtually all fruits, vegetables, whole grains, and legumes contain all 20 amino acids that are the building blocks for the protein your body needs to function at a high level. Those options are widely believed to be healthier cholesterol-free options than what are considered traditional protein sources.

Gardner also compares the quality of protein found in various sources.

He joins “The Weight Loss Champion” Chuck Carroll on The Exam Room Podcast to share his findings and a new view on protein.
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Christopher Gardner, PhD.
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26 сен 2023

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Комментарии : 159

@TheSecdroid 8 месяцев назад

I've seen several Dr. Gardner videos. I've learned something new in each video. He is always engaging and enthusiastic, which makes makes each video interesting.

@smallfootprint2961 8 месяцев назад

This guy is a gem. I will use this link to explain to the protein people.

@rachelemazza8623 8 месяцев назад

BEST INTERVIEW EVER!!!!! I'm sending this one out to many!

@optimaldietcoach1705 8 месяцев назад

Fantastic interview Chuck! Thanks 😊 As so many of us are already aware, that one can get the protein they need on a whole food plant-based diet, the explanation here had new information and was entertaining. Love the Scrabble analogy❤

@luluandmeow 8 месяцев назад

Fantastic pink suit, you've outdone yourself Chuck, thank you so much for all your content

@barbaramassey3787 8 месяцев назад

Excellent!! Thank you!

@XandVenturas 8 месяцев назад

I can listen to Prof. Gardener all day

@lorin9489 8 месяцев назад

Interesting and entertaining interview.

@kathimiller6289 3 месяца назад

Thanks! Loved this

@janeschade7875 7 месяцев назад

Loved the guest had not ever listened to him before! Great informative podcast !

@MichaelToub 8 месяцев назад

Great Video!!

@Dar-gf9ql 4 месяца назад

I love this interview! So informative!

@Lady_Clare4 8 месяцев назад

Soooo informative!!!! Thank you!

@wgg6188 8 месяцев назад

Love this! Every time I start to go back to animal protein (because I feel I haven’t had enough protein), this kind of talk brings me back to vegetarian. Thank you!

@kathysharp7551 8 месяцев назад

I once googled 2000 calories of ground beef vs 2000 calories of spinach. My recollection is that the spinach had about twice the amount of protien. I love telling people about that.

@simonamimosa6160 8 месяцев назад

I agree! Spinach is also extremely high in oxalates, you certainly wouldn't want to be eating spinach in any large quantities.

@kathysharp7551 8 месяцев назад

@@simonamimosa6160 I don't know if I could chew enough spinach to get 2000 calories 😂 Nor would I want to limit myself to just one plant. Diversification is important. So far, I've never had any oxylates problems, so I also don't limit my selection based on that. Maybe if I ever get that type of kidney stone, I may reconsidered and further evaluate the research available at that time. That said, it's good of you to mention it just in case it were applicable to me or another reader.

@bevturner2258 8 месяцев назад

You’d need to eat about 300 cups of spinach to get those calories though…

@kathysharp7551 8 месяцев назад

@@bevturner2258 lol, I know! I do tell people that there is no way I could eat that much spinach. I just thought, I'm getting 2000 calories from plant food. So, why am I comparing 1 cup of this to 1 cup of that. Why not use calories instead. I just picked spinach randomly. But, your right.

@hannah5245 7 месяцев назад

@@bevturner2258yes and using this example, in any single day, no one eats 300 cups of any combination of wfpb food. Let alone spinach. I’m very happy I get 5-7 servings (is serving the same as cup?). 300 cups or servings would have me eating all day and not doing anything else!!

@brendafosmire6519 8 месяцев назад

Fantastic view of protein balance

@FiberFairy22 8 месяцев назад

CRITICAL in the convo about protein and muscle is that although our bodies, in the case of protein shortage, will utilize muscle tissue to scavenge the amino acids, WE DO NOT BUILD MUSCLE VIA INGESTION OF PROTEIN! We build muscle when we provide resistance and tissue reconstructs WITH the amino acids and protein we ingest - and of course, as Dr. Gardener points out, there's no need for an EXCESS of protein, as there's no storage vault for it and it will get converted into fat and carbohydrate. Amazing talk, critical topic and love this show!!!

@urajoke1057 8 месяцев назад

Nailed it!

@traveler65 8 месяцев назад

Love it💚💚💚

@Lise-ss8qw Месяц назад

Great interview xx

@Starship_X 8 месяцев назад

I'd like to hear more from Professor Gardner in conversation with someone like Peter Attia who advocates for more protein. It's very confusing and there are concerns for certain conditions such as sarcopenia with aging versus a potential trade-off with mTOR and cancer that comes with growth.

@soilikasanen 8 месяцев назад

NUE-AGEs and NHS -studies showed that the more protein comes from plants instead of animals, the less risk for sarcopenia.

@plantificationpodcast 8 месяцев назад

I think Simon Hill has a face off podcast with those two.

@nikko324 8 месяцев назад

I think it might have actually been with Stu Phillips 🙂@@plantificationpodcast

@Starship_X 8 месяцев назад

@@plantificationpodcast I looked and didn't see one. I don't think a face-off exists.

@urajoke1057 8 месяцев назад

Just eating protein doesn't give you muscle, and it's not going to prevent sarcopenia! Videos from Dr Garth Davis talk about how you need to exercise the muscle, but at that point you don't need meat protein, any protein helps build muscle.

@skippy6462 8 месяцев назад

Amazing thanks... more please. How much protein do we need.

@smallfootprint2961 8 месяцев назад

As he said, around 40 g. Men usually 50, and women 35... so I've read.

@moniqueprouten9109 3 месяца назад

Wow Chuck you are looking dapper! That color looks amazing on you!

@scottolsen1964 4 месяца назад

This was huge... I have been wary of no meat eating for this very reason and now can choose more veggies. Something personally interesting is my protien levels in my blood went down as a result of eating KETO, which I also reduced meat consumption to around 10%. It is good to know that increasing legumes and other plants can help with this.

@nofirstnolast2059 8 месяцев назад

Just WOW! 👏 👏 👏

@AtypicalPaul 8 месяцев назад

Should be where do you get your fiber? Most people don't get enough fiber, not protein, lol.

@elissadavis5657 8 месяцев назад

YESSSSS !!!! I’ve often thought that !!!!

@magalissantiago2817 3 месяца назад

Plants = fiber

@Amanda_downunder 8 месяцев назад

Great ! and ... I like @Peter Rogers MD - his views on protein are excellent, we need LESS protein, v low fat. ie "spartan vegan". I focus on getting enough carbs and fibre ! #protein myth

@mega4s1000 4 месяца назад

This was really good and I love your pink suit.

@MsFitVegan 8 месяцев назад

Thank you for making this video! I just got another blood test and my protein levels are perfect! For the past 13 years I have eaten fruit for breakfast fruit for lunch and dinner has been LOTS of fruit with some greens! 13 years ago and I was overweight, had cystic acne, eczema all over my body, horrible migraines and many more health issues. I was also pre-diabetic and fainting back in 2010. Since giving up processed foods, meat and dairy and going raw.... EVERY single one of my health issues have gone away and I have lost 60lbs! He is 1000000% telling the truth!!!!

@gigivandame9697 8 месяцев назад

Chuck ! You cleanup pretty good! 💖

@YogaBlissDance 8 месяцев назад

Wow the color Chuck!

@ananavarrete7218 8 месяцев назад

He needs to explain that 😂

@Worldpeace353 8 месяцев назад

I want to meet this man!

@stacymallard5288 4 месяца назад

Hello, where might I find your list please?

@paulcohen6727 8 месяцев назад

Ohhhh! love the color of your suit! Too much cacophony on eating lots of protein, especially for guys that workout. My shoulders have increased in size doing calisthenics so that my shirts don't fit well now, and all on an ordinary plant-based diet where I pay no attention to protein content but I do eat whole grains and legumes daily.

@mikafoxx2717 2 месяца назад

Totally. Muscle tension beats everything else for muscle protein synthesis. You can eat anything in the space station but without muscle tension you'll lose muscle rapidly.

@sciencelad8286 Месяц назад

This is the best interview on RU-vid, for its value. We can literally use this information to make this world healthier, cleaner, and to stop the greatest horror in the the planet’s history, which is killing those adorable, loving, friendly, intelligent, sentient beings for food , in horrific ways, and unnecessarily. The only thing Gardner fails in, is when he doesn’t object to “fish” as “food”. Perhaps the next generation will fill in this gap, because even the most exponential scientists today lack compassion for the fish, and turn a blind eye on the immense damage that the fishing industry causes to the environment. This, in addition to being utterly immoral.

@orthohawk1026 8 месяцев назад

Do carbs/starch next! My roommate is constantly lecturing me about all the starch ("gah!!! runawayrunaway!!!!) in white potatoes but scarfs down white rice like it's gonna disappear tomorrow.

@osoniye4209 8 месяцев назад

Good content. And I have to comment that is a veeery natty suit, Chuck!!

@teegee289 8 месяцев назад

Love the guy. Never played scrabble. Can we get a super Mario comparison for my aminos

@michelewislaPlantBasedCoach 8 месяцев назад

Such a valuable short video Chuck! 💚 it! I was just explaining that protein concept using rice to someone! I learned it from Dr Brenda Davis in FRN’s coaching certification program. Such a coincidence to see it here using beans! I’ll grab this one too for my tool kit 😄

@JARABACOA3 8 месяцев назад

Chuck, it was way higher than great.

@FerretloveUK 8 месяцев назад

Could you please post a link to Professor Gardner's protein rant? I've looked for it on RU-vid but couldn't find it, there are *many* videos like this one where Professor Gardner talks on a podcast about protein.

@user-fi8bm6dt4p 6 месяцев назад

I want to play scrabble now too!!!😂

@BartBVanBockstaele 3 месяца назад

09:54 Only beans... That is exactly what I did a few weeks ago. It must have been OK, since I am here talking about it. The only negative thing is that I ate far more beans than the six cups because it left me ravenously hungry, resulting in some weight gain that I still am working on reducing right now. Beans are delicious, just don't do like me and eat too much of them. Calories count.

@kardste8114 8 месяцев назад

What does Dr. Gardner recommenced for Cancer Cachexia?? If one still has good appetite and digests food well... Can one Slow or stop Cancer Cachexia???

@potterylady44 8 месяцев назад

Well this was great😳. Let me look him up!

@santim2341 8 месяцев назад

Wish Dr Gardner would debate Dr don Lyman another protein a holic... it would be a battle Royale lol 😁👍

@akospokovai413 8 месяцев назад

I would like to see that too. Dr. Layman states the opposite, and he has been also studying 20+ years on the field and get different results. One of them is wrong.

@urajoke1057 8 месяцев назад

@@akospokovai413there are many more legit studies that backup Gardner, watch Garth Davis. You can always find outliers that say something different.

@JakeRichardsong Месяц назад

@@akospokovai413 The guy who promotes eating too many dead animals is wrong.

@akospokovai413 Месяц назад

@@JakeRichardsong actually in the meantime it was a debate on the Simon Hill podcast and everything was clarified. Both of them are right.

@bradstell2146 4 месяца назад

I am the same age as Dr. Gardner. My medical doctor is concerned about optimal protein on my plant based diet. I am an active, athletic male who does resistance training. Can active males in our sixties maintain healthy muscle mass, and overall optimal health on a plant based diet?

@heidikamrath1951 4 месяца назад

Absolutely!

@deegir3354 4 месяца назад

I didn’t fully follow the scrabble analogy in terms of practical application. I get it - that plants complement each other in terms of Amino acids….but concrete recommendations for best combinations and amounts of plants for adequate daily complete protein is what I was hoping to learn here. Will keep looking.

@dionysusnow 3 месяца назад

long story short is, no combinations necessary, just eat lots of plants and you're good to go.

@lynnnewton5520 8 месяцев назад

I keep hearing that folks over 60 need more protein to guard against sarcopenia. I've been vegan for 8 years, very active, age 63 and wonder if I should supplement with a protein shake? Sounds like you're saying no need?

@rmenelik3 8 месяцев назад

YOU DO NOT NEED TO SUPPLEMENT ONLY IF YOU NOT GETTING ENOUGH IN YOUR FOOD

@markrieke8753 2 месяца назад

Counter intuitively New research reported in how not to age by Gregor. Suggests we should REDUCE protein as we get older to increase longevity….

@JakeRichardsong Месяц назад

Hearing from what source though? Are the sources based in scientific evidence or just social media bloviating?

@PercyLavonJulian17 8 месяцев назад

Snappy suit my friend

@noreen54 4 месяца назад

I will now look at protein differently. What about healthy fats? I've never become satiated by eating just vegetables. For example., I've experienced being hungry a couple hours after eating Chinese food. Often, I feel more satisfied with a small amount of meat protein and fat when I eat a plate of veggies. I've never been a large meat eater but will have meat two to three times a week. I'm a struggling vegetarian. I also like dairy which I consume it equal amounts or less amounts than I do meat. Thank you for all your good work. This world needs more influencers like you :)

@dionysusnow 3 месяца назад

If your ideal of eating plant based is Chinese food then you got a long way to go.

@mikafoxx2717 2 месяца назад

Try to get more fiber and plant proteins like nuts, seeds, beans, lentils, and such.

@sonja4164 7 месяцев назад

Wow!

@community1854 7 месяцев назад

Docs continued crunch on Scrabble limited my understanding on this concept; I’m sure like me, many might not have played it! Instead if he described the concept, there could have been better use this very useful discussion!

@smallfootprint2961 8 месяцев назад

My answer is, "It's all in there." Nobody has a response to that.

@JakeRichardsong Месяц назад

Gardner is a professor at Stanford University, FYI.

@BeMorePlantPowered 25 дней назад

Love Dr. Gardner and his work. But what he is saying about beans doesn't make a lot of sense. If you ate 6 cups of black beans a day, you would a) likely not get enough calories (it comes out to around 1500 calories), b) get 85 grams of total protein, and c) EXCEED the RDA of all of your essential amino acids (at least according to Chronometer). Specifically for methionine, you would get 1.1 grams, which is 213% of your RDA (this is for a highly active person in the profile). For 3 cups of black beans, you would get 45 grams of total protein and still meet your RDA for methionine (but yes, you would come up short for cystine at 73% of RDA). But I do get and appreciate the point he is making. Eating a variety of plant foods means getting adequate amounts of all the essential acids (or even excess amounts), and plant foods contain all 20 amino acids in different proportions, which is mind-blowing to a lot of people.

@studentaccount4354 8 месяцев назад

❤❤TY

@marie-linedeslauriers4339 8 месяцев назад

Amen ❤

@JakeRichardsong Месяц назад

Plant foods have all the essential amino acids, just in varying amounts.

@lisengel2498 8 месяцев назад

The most important conclusion was the planetary importance of eating Les animal food - and this decision might be easy beginning with your very most fun and important info that Rice, beans, peanuts and broccoli all have the essential amino. Acids and in identical and the adequate proportions. But I would have liked to hear how the studies were done - I love hard core factual Scientific information 😄

@Ded-Ede 3 месяца назад

12:59 just use the extra excess protein to make more muscles.

@AngkorianWarrior777 8 месяцев назад

you should make time stamps to skip to the good parts

@mart5476 3 месяца назад

Wish he had listed more foods to eat that are more than scrabble letters.

@nfsusna 8 месяцев назад

I eat a mcdougall starch based diet. My protein blood draw this week was 7.6.

@nfsusna 8 месяцев назад

@@StanDupp6371 mag test? What

@StanDupp6371 8 месяцев назад

Did Dr. Wolfgang Lutz who lived to 97 recommend a starch based diet?

@nfsusna 8 месяцев назад

@@StanDupp6371 and dr Robert atkins was obese, suffered heart attacks and had atherosclerosis according to his medical records.

@StanDupp6371 8 месяцев назад

@@nfsusna That's because Atkins ate a bunch of junk and never kept super fit so don't copy him but Dr. Wolfgang Lutz knew better.

@nfsusna 8 месяцев назад

@@StanDupp6371 if he followed his own diet then it’s obvious it’s a bad diet. Nathan pritekin check him out

@JakeRichardsong Месяц назад

Plants are NOT lacking in amino acids.

@bokhaled6680 8 месяцев назад

Boy that suit is not messing around

@dianaveloz5341 8 месяцев назад

Yeah please enlighten us to how much a day😮

@RK-tf8pq 8 месяцев назад

There is a bell curve, and 0.8 grams of protein per kg of weight covers most of the bell curve (most people). The average requirement (middle of the curve) is much lower, but the recommended amount always includes those who require higher amounts. So accordingly, most people require less than 0.8 gram per kg of weight.

@108lukas 8 месяцев назад

Yeah but I don’t eat scrabble pieces…😊

@newgtguy 4 месяца назад

"Protein recommendations for some people are close to 40grams per day" What world are you living in?? I've been weight training and eating a high protein diet for years and I can tell you there is no way the average person will maintain any sort of muscle on 40 grams of protein per day. Forget about muscle growth all together!

@StanDupp6371 8 месяцев назад

These 2 people speaking are young and you can do anything at that age but when you are older these 13 Ph.D Japanese scientists noticed the opposite, as people get into the elderly age group. 2014 Japan study title: Animal protein intake is associated with higher-level functional capacity in elderly adults: the Ohasama study. "Higher protein, particularly animal protein, was associated with lower risk of decline in higher-level functional capacity in older men. Animal protein intake may be a modifiable indicator for early detection and prevention of higher-level functional decline in elderly adults."

@yvielynn5577 8 месяцев назад

Great interview. I would like to hear more about plant based and cancer and diabetes scores though. Fear of giving up animal protien and eating more carb based protiens (beans, oats, grains, potatoes, fruit, etc) could raise your risks of cancers due to the natural carbohydrates/sugars in them?

@dudleyhardial2273 8 месяцев назад

A plant based diet reduces cancer risks. There are enough interviews on this channel from cancer doctors that will put your mind at ease.

@Chao341 6 месяцев назад

🪷🙏🕉☸️

@hershyfishman2929 8 месяцев назад

Most older people have protein deficiancy in the form of increased sarcopenia. Beans won't cut it for them to minimize their sarcopenia.

@_josephbogdan_ 8 месяцев назад

I don’t seem to have a problem at 72 and actually gaining muscle and strength with the help of beans and heavy weight training.

@hershyfishman2929 8 месяцев назад

@@_josephbogdan_ That's great! I'm assuming you don't use protein powders and are vegan and don't consume eggs or dairy. If so, either you have lucky genes and are not the norm or heavy-weight trainers don't need to consume that much protein--i'm not an expert--but the less physicially active definitely need more. Dr. Gardner is wrong to not even take sarcopenia of the elderly into consideration.

@mikafoxx2717 2 месяца назад

They also have physical activity deficiency. Almost always starts at retirement.. even moderate protein will let you gain muscle with training but in the space station there's no food you can eat to maintain muscle.

@dianaveloz5341 8 месяцев назад

So confusing. Simplfy 🙏

@tonywong8134 Месяц назад

This channel is full of it. They delete comments that go against their vegan philosophy.

@dianaveloz5341 8 месяцев назад

Protein

@benjaminsmith1145 8 месяцев назад

Yeah. Like this isn't biased information. Dr Gardner is a lifelong vegetarian. But your followers will believe him cause he's a doc! No thanks.

@cailllou25 8 месяцев назад

Yeah, why on Earth would anyone believe a doctor with a PhD who's also a professor at Stanford and has tons of published research. Nuts! 🤪 smh...

@YogaBlissDance 8 месяцев назад

So you'll believe a meat eater who is a doctor? Science is supposed to be unbiased so hopefully it can remain that way whatever the person eats who's doing the study. Most studies are done by various docs and have to have repeatable results.

@eatplantsloveanimals 8 месяцев назад

You can't see your own bias that won't let in information that goes against what you believe in

@mikafoxx2717 2 месяца назад

And maybe he's a vegetarian BECAUSE of his nutritional learnings?

@IntuitiveCoachTheresa 8 месяцев назад

The issue that plant exclusive advocates won't address is that people can lack the metabolic and enzymatic sufficiency and efficiency to digest and assimilate enough amino acids to meet physiologic needs from plants only. Age and genetics are main factors in this. Also the argument of whether doctors have ever treated people with protein deficiency is also not accurate because it can and often presents subclinically. Would be great to see researchers and health care professionals be honest about this. There's a reason humans have been eating animals since they were created. Personally I prefer to be plant exclusive but I value truth in science and can't deny reality.

@tinaferr 5 месяцев назад

Excellent comment

@abhayagarwal5097 3 месяца назад

Ppl have been doing lots of things since they were created but that doesn't makes it right or tells you about the science behind it unless study has been done on those very people. I personally and millions more would never eat animals (like imagine eating human babies or eating a non-human animal in wild ,the thought of that is gross , mentally disturbing as well. You would be lucky if you would have been able to scavenge something and instead decide to stick to fruits and some plants that you are confident about). Eating animals definitely would have been easier in sense that you can eat anyone of them raw or boiled without dying from any infection I am guessing !?

@realfoodcures 8 месяцев назад

Converting protein to sugar is demand driven, not supply driven. The more protein people eat, the less they weigh. Maximizing protein crowds out the fattening calories of fat and carbs.

@polibm6510 6 месяцев назад

I was listening to this clown on the right side as I ate my steak and butter. It was fun!

@lululove6175 8 месяцев назад

Im still waiting to see a civilized podcast between a carnivore like Shawn Baker, Anthony Chaffee, Judy Cho, etc and one of you guys like Chris, Rich Roll, but its never going to happen. Why dont you reach out to them?????? Always good to be open to all sides. By the way, not plant based for me but would like to hear both sides at the same time.

@eatplantsloveanimals 8 месяцев назад

That's like saying let's have a discussion between flat earthers and astronomers and be open to both sides. There's a difference between open mindedness and being willfully ignorant.

@monikakress3867 8 месяцев назад

yes, 100% sunfood! having gardner and a carnivore “debate” would be like putting someone from the oil and gas industry alongside a climate scientist. it would give undeserved validity to the idiotic, unscientific drivel of the oil/gas rep (and the carnivore). if you want theater, go see pro wrestling.

@urajoke1057 8 месяцев назад

Simon Hill does some on has podcast The Proof he doesn't have quacks on there.

@michellesetaro 8 месяцев назад

share #DairyGivesYouGo #hidden #dairyfarming #animals #DairyGivesYouGo #dairypowerweek #govegan #turkey #NDWYL #meat #dairyfree #gotmilk #peaceandlove #bacon #farmers #dairy #friendsnotfood #ham #hamburger #eatmeatbehappy #eggs #chicken #birds #veganfortheanimals