Protein Science: Intake, Timing, and Sources for Muscle Growth | Nicholas Burd | The Proof EP

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For many of us looking to achieve athletic goals and age healthily, protein is something that is regularly front of mind. Join me in Episode #310 as I sit down with Associate Professor Nicholas Burd, a muscle physiologist and researcher, to discuss the latest scientific evidence on protein. From selecting your protein source to choosing an appropriate amount for your goals, Dr Burd shares recent research findings on how to optimise your protein intake.
👇 Visit The Proof website for the full show notes and supporting studies. 👇
theproof.com/podcast/
Dr Nicholas Burd is an Associate Professor in the Department of Kinesiology and Community Health and a faculty member of the Division of Nutritional Sciences at the University of Illinois Urbana-Champaign (UIUC). His interests lie in nutrition, exercise, and substrate metabolism, and he has authored more than 120 peer-reviewed research papers, review articles, and book chapters related to protein metabolism and its application in performance and clinical nutrition. His extensive educational background makes him very well qualified to speak on today’s topic.
Connect with Dr Nicholas Burd:
- Staff profile: ahs.illinois.edu/burd
- ResearchGate: www.researchgate.net/profile/...
We covered:
00:00 - Intro
01:30 - Introduction to Nicholas Burd's Work as a Muscle Physiologist
03:57 - Exploring Muscle Protein Turnover and Renewal
08:06 - Muscle Fibre Hyperplasia vs. Hypertrophy in Humans
15:21 - The Role of Protein Metabolism in Muscle Physiology
19:12 - Optimal vs. Maximal Protein Intake for Muscle Growth
23:05 - Understanding Amino Acid Oxidation and Its Implications
33:39 - Leveraging Food Matrix Effects for Optimal Protein Utilisation
38:55 - The Role of Dietary Fats in Potentiating Amino Acid Utilisation
43:36 - How Low-Carb Diets Influence Protein Requirements
51:16 - Optimising Protein Intake for Endurance Athletes
1:05:31 - Protein Distribution and Timing
1:18:39 - Protein intake from the perspective muscle physiologist
1:21:12 - Sex-Based Differences in Protein Metabolism with Ageing
1:26:39 - Should You Supplement With Essential Amino Acids or BCAAs?
1:40:42 - Biggest Protein Myths Debunked
1:43:11 - Outro
If you have any additional questions you would like answered in the future, let me know in the comments.
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Simon Hill, MSc, BSc (Hons)
Creator of theproof.com/ and host of The Proof with Simon Hill theproof.com/podcast/
Author of The Proof is in the Plants theproof.com/book/
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Опубликовано:

23 июл 2024

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Комментарии : 127

@jonarnold7689 2 месяца назад

I really like what and how Dr Burd is researching. This introduced new knowledge to me (which is very rare) and I found it highly valuable. I counter the negative responses about his time taken to answer the questions, by saying it’s highly complex and nothing is simple. E.g. He’s very thoughtful and respectful and being a researcher myself he’s demonstrating that nothing is clear cut. There are no short cuts and 100% answers, it’s complex and no surprise whole foods are best! Excellent work by both of you. ❤

@brendanwalker5702 3 месяца назад

I went to U of I and had Professor Burd for a nutrition class. Probably one of my favorite classes I took while there, and a great guy too.

@jimpatek6244 2 месяца назад

Please try to get one of Dr Burd's mentors Luc Van Loon on your show. He focuses a large part of his protein research on the "elderly" for a change instead of what is acceptable for 50 and below although he does that as well. For those who no doubt make up the largest number of your subscribers, remember that as you age, all of the odds are stacked against you when it comes to maintaining functional muscle. Protein and its quality must be one of the main focuses of your health span objectives. Of course, you know that. Please at least try to bring an entire podcast dedicated to optimising protein synthesis in men and women after the age of 70. Thank you.

@gailm.8190 2 месяца назад

I second the motion!!! I heard him on another interview and was blown away with all the stories and information and sophisticated research he is doing with labeled proteins!!

@michaelkisil4052 Месяц назад

@@gailm.8190 DO YOU HAVE ANY LINKS TO THOSE INTERVIEWS OR NAMES OF INTERVEWERS? THANKS

@glenntimberlake2413 Месяц назад

Very good point. I will be 72 in just over 2 months. Where did all the time go?

@temp4miller 2 месяца назад

As an 'older person', a postmenopausal woman in my 60's who is trying very hard to maximize muscle gain and maintain bone density through resistance training to reduce fall risk and maintain quality of life, it would seem to make sense to maximize protein intake. It sounds like we have the cards stacked against us. I'm not eligible for HR and it isn't recommended after 65 from what I can read. Please continue research in this population!

@semaaral2498 2 месяца назад

Yes I've stoped taking HR at the age of 66. Its dangerous otherwise. We'll listen to the scientist & try to find our way . Wish you all thr best🙏💊

@arizonasierra 2 месяца назад

Check out Mary Clair Haver. Gyn. Menapause specialist. Lots of false info out there. Im on estradiol patch.. starting at 60. Plan to stay on it until I die for dimentia and mental health bone loss protection, cardio vascular disease protection, even lower breast cancer rates in newest studies. Old studies were with completely different estrogens . Made from horses. You are just compensating for hormone loss that you used to make naturally.

@allisonfalin8854 Месяц назад

It is not dangerous and new recommendations out for management suggest that it is safe until death.

@glenntimberlake2413 Месяц назад

I am 71. Have you used or googled NAC, n-acetyl cysteine or GlyNAC or Glycine? Dr. Osborne and also Dr. . Wong were among the 10 or twelve or more that I have listened to. You have to get a good variety in order to get the best feel for what the facts or telling you. Different people cover things somewhat different and the variety helps fill in the blanks for understanding. Aldo, Google Taurine and Alpha Lipoic Acid. You may find some helpful knowledge that you can use. Might be better than some other choices. Physionics can have some interesting things to say, also.

@kristinfttb1577 2 месяца назад

YES NICOLAS! PLEASE FIGURE OUT HOW POST MENOPAUSAL WOMEN SHOULD TRAIN! So interesting to know that post menopausal women maybe unresponsive to protein synthesis and thus unable to grow more muscle and obtain body recomposition.

@wallyrbc 3 месяца назад

I'm haven't finished watching, but so far it's amazing! I've been plant-based for a while and used to not worry about my protein intake, as per the advice of many in the plant-based world. I then listened to more and more experts who said I should in fact be eating more protein. So I've increased my protein intake significantly and have also continued to consume every food group I'm supposed to be eating for good health. The end result is an eight pound weight gain and as a woman, I'm not happy with this. Obviously more calories are responsible for this weight gain. So what I've heard so far in this interview is that I don't actually need 1.6 grams per kilogram?

@sabinejoillet1148 3 месяца назад

I also gain much weight by trying too eat more protein

@tosca... 3 месяца назад

@@sabinejoillet1148 I too have gained nearly 1.7 kg in 2 months of increasing protein. The age thing makes it difficult to burn the increased calories. I just can't run the way Prof Nick suggests and I swim the old-fashioned way with smooth arm strokes rather than the choppier modern swim style. Maybe I need a personal trainer?

@kyleleighton9726 3 месяца назад

@@tosca... I’m not able to run either due to joint issues, but walking can be incredible for fat burning. Especially if you do it with extra weight in a backpack. You can preserve your muscle glycogen while burning only fat by doing lots of lower stress cardio. It’s relaxing and non stressful. As you get more adjusted to it you can do it with a heavier and heavier backpack to get stronger legs. Especially if you have any hills it can be a great low stress low impact fat burning cardio workout.

@temp4miller 2 месяца назад

Adding more protein and reducing greatly complex carbs and saturated fats (love cheese, croissants and ice cream) by adding a lot more veggies, avocado and beans have helped me maintain my weight, stay satiated, and reduce my ApoB. I'm 66 and started resistance training last year.

@wallyrbc 2 месяца назад

@@temp4miller That’s great! I used to be very happy with my weight - until I started adding more protein. This extra protein is also extra calories. So this episode has made me realize I can cool it on the 1.6 grams a bit and hopefully get closer to my prior weight.

@parulgupta8284 3 месяца назад

Really loved the episode! So many myths in social media. I have always disliked the idea of displacing other healthy nutrients and food groups for foods that are only high protein. While 0.8gm/ kg of BW protein recommendation was too low and needed to be corrected, I have also felt that 1.6gm could be an overkill. Food matrix approach is also super interesting. I have to say kudos for bringing a scientist who isn’t giving definitive statements and is not hesitant to say that this isn’t his area of expertise and that he is willlong to change opinions if new evidence comes. It’s honestly a breath of fresh air in the era of cult personalities dominating the health space in the social media era. Please bring him back soon ❤️❤️

@TaoBear204 2 месяца назад

OMG! The comment about the gut being an athletic organ that can be damaged makes perfect sense! That explains my experience of getting temporary slowing/mild constipation for a day especially when I get back into working out after an extended period of time of not exercising. Fortunately, the slowing resolves itself if I keep working out on a regular basis. It is probably literally my guts adapting and getting back into shape to handle regular workouts! Thanks so much for this video. Please keep up the great work!

@jonathonmills3563 27 дней назад

One of the better protein experts I’ve watched. Many interestingly different take aways

@arleenm7367 3 месяца назад

Thanks for the great discussion! I do hope there is more research on the muscle metabolism for us post-menopausal women. How much protein do we need?

@bobbidipasquale9043 2 месяца назад

Thank you so much for continuing to host PhD scientists on your platform. Nuanced and amazing information about protein.

@TheProofWithSimonHill 2 месяца назад

My pleasure

@bnmsa 2 месяца назад

This too funny ive just watched a RU-vid video with Dr. Layman and how he emphasised that we need to max out proteïne intake and now im hearing we’re overdoing it 😩😩I wish they could debate eachother tho

@arizonasierra 2 месяца назад

I trust Donald Layman's knowledge much more. He enphasizes that the older you get, the more you need . Our bodies are not as capable to utylize or absorb small amounts. I have 30 to 40 grams within 2 hours of waking up in order to stimulate protein synthesis. Mostly animal based.

@Savior6590 2 месяца назад

Love this guy, so down to earth. Very interesting, made a complicated subject easier to understand.

@chriscashman4040 3 месяца назад

Love hearing from protein experts , I learnt a few new things here. Keep the protein experts coming

@vvn340 2 месяца назад

I enjoyed this discussion, in the words of Dr Burd protein maximization is not protein optimization. Now, if maximization has no negative effects rather than a waste of money, we could be happy with that, but maximization may have detrimental effects, the first one in my case (and apparently in the case of many other people) is digestive overload, which is not beneficial to health and longevity. The most significant take-home message to me was that in people who carry out resistance training, the system is self-optimizing, in that aminoacids useful to muscle hypertrophy are readily absorbed and exploited with maximum efficiency.

@tosca... 3 месяца назад

Great episode Simon. I enjoyed Nick telling us what he knew, what he didn't know and what the evidence didn't support, which seems to have to overcome too many shibboleths - too many clichés, untested truisms and platitudes. Nevertheless this told me I must up my protein and resistance routine. Am an over 70 female so that running Nick mentioned just made me burst out laughing. No we can't all do that running for a couple of hours. As a gal who's had arthritis since 17, various bionic-style surgeries, with more in sight (super strong genetic component across 4 generations, my kids plus grandkids will most likely make 6 sadly, there are signs but hopefully not as serious as me). So more pea protein, am WFPB/vegan (no eating animal products on principle) but I feel full after eating a meal, so not quite sure how I'll fit in the extra protein since it seems I'm already not having sufficient despite including more legumes, tofu, hummus, home-made soy milk & yoghurt, etc starting about 2 months ago than I was having before. I can increase resistance exercise, continue hydrotherapy and swimming plus a 3-4 km walk most days no problem. I grew up 50 metres from a Sydney beach, brought up my kids 100 metres from Bondi Beach, so salt water runs in my veins. But I do struggle with post exercise pain and exhaustion but still, I have work to do! Lol, but to be honest Simon, you and most of your guests make me feel as though I have work to do! I want maximum quality of life to enjoy my wonderful grandkids who have come along later than they might have done. But, that's life 🤷🏻‍♀️

@mirellamatotek4294 3 месяца назад

Nick you need to get a hurry on that research for post menopausal women. It is doing my head in. Yes, the increase in muscle breakdown is alarming. After being super strong premenopausal, I have tried everything. My experience is that IF, OMAD, fasting and cutting out animal foods, focusing on plant proteins and even supplementing with essential AAs, I don't get the same muscle stimulus that fatty animal foods give. Omnivore - combination of plant and animal proteins seems best for me with 3 good solid meals a day, properly spaced. Anything less than this and my energy & exercise tolerance is reduced. Even mental health and focus greatly improves. Finally, refreshing to hear food matrix being more important than isolated aminos. Justifies my efforts in providing nourishing meals for my family. However, busy lifestyles leave little time to prepare properly constructed meals. Are we left to contend with eating fatty chops, eggs & protein shakes? We all don't have the luxury of having a skilled wife/cook in the home to prepare proper meals. I am still waiting for my Rosie the robot to figure it out, prepare the meals and clean up the mess in the kitchen.😂😂 At the very minimum, just someone to wash the dishes. The tracer method sounds super cool. Yeah, how fun seeing which cells, organs and tissues are given preference to which AAs. I want to see more of this research also. There was a reason gelatine broths were a major focus in invalid diets of years gone by. You need to look at the old literature. Also the Russian literature. Perhaps those tracer studies will provide better insights into its benefits.😊

@HBeretta 2 месяца назад

Simon...you're killing it dude. Thank you!

@michaelmackenzie2569 3 месяца назад

Doctor Burd!!!! Legend!!!

@KM-yw4xv 2 месяца назад

Great podcast episode! One remark though, on the notion that excess protein isn’t metabolically damaging to anything, incl kidneys. Chronic longterm protein overload needs to be cleared away, incl through kidneys, and the nitrous stuff is damaging. Kidneys are quite susceptible to life/dietary wear-and-tear (look at older people), and putting some extra load absolutely elevates the risks and speed of onset of health problems ranging from kidney-damage-induced elevated blood pressure (thus a cardiologist is always checking how the kidneys are doing) to gout/uratic arthritis etc. The more one loads a system, the faster it gets depleted. Independently from that, chronic rise of IGF and MTOR have their own metabolic damage pathway. Younger people are surely more resilient, unless an unfortunate genetic card deck was dealt. Also, no real way to follow in continuity whether the kidneys are not liking the diet - bloodwork&stuff shows the existing damage; the already damaged tissue in adults doesn’t really regenerate but the lost function gets picked up by the neighboring tissue, which again puts some extra load on it. So, no real way to know in advance (ie before any damage) that the chosen protein intake amount is too much for a particular individual - one will learn of it on the basis that some tissue has already been damaged enough to show up in bloodwork/on ultrasound.

@umeshchhikara Месяц назад

Superb podcast once again Simon, thank you. Dr. Burd beautifully explained something new to me. I've often skipped whey protein during travels, though I usually consume it regularly. Despite this, I've never noticed a difference in my muscle size between periods when I'm taking whey and when I'm not. For example, during my recent trip, I've barely trained (about 20%) in the past 10 days, yet my muscle size remained unchanged without whey. Dr. Burd's point about chronic use of isolates leading to habitual oxidation without impacting protein synthesis really resonates with me. Excellent insight and a great learning experience.

@rachelshirley8403 2 месяца назад

Very very good podcast; thank you both. What you have here is a very honest and understandable account of current science re protein and how we, as humans, respond to it and at what amounts. Also a very good explanation of protein requirements for endurance athletes. Great guest; more like a round table discussion rather than an interview. Really easy to listen and watch.

@ondrej1893 2 месяца назад

Are there any tldr recommendations for "doing ok" regarding hypertrophy and protein intake in the video for a hobbyist lifter?

@gavinbrinck 2 месяца назад

i did learn a lot, thank you so much ! Biggest takeaway is whole foods > powders; what a novel concept right ?!! Love it, looking forward to the follow up, cheers from the pnw

@skiing101 2 месяца назад

A much needed corrective to the high protein dogma from the viewpoint of muscle (not just longevity). Thanks, Simon.

@nadege_diercks 3 месяца назад

Such an interesting conversation!! Thanks a lot Simon

@leniolesch896 2 месяца назад

I took some new information away I didn’t knew before. I like how emphasis food first and not replacing other important macros by protein.

@ignaciogarciablanco3995 2 месяца назад

Real gold!

@julieowens7095 2 месяца назад

64 yo woman 9 years post menopause. Yes, please, work out how to fix us. I've been working out at the gym regularly for nearly two years with not much to show for it. Friends actually laugh when I tell them. I'm working twice as hard as I did in my 30's and at that age I will be lean and trim and tight within 3 months. I've just recently been following Dr Stacy Simms (after seeing you interview her) advice and eating more protein and lifting heavier and to failure. Getting some gains but not nearly as much as I'd like for how hard I have to work. Is there any crossover with Dr Burd's and Dr Simms work in this arena?

@rbabados9967 3 месяца назад

my understanding with the collagen/glycine is to balance the branched chain amino acids

@richardmiddleton7770 2 месяца назад

Very interesting about high protein intake and becoming resistant to it. I'm wondering if this is linked to anabolic resistance as we age which would also be linked to caloric restriction being better for longevity. I guess it all comes down to balance, 50/50, half your life you should spend building in a caloric surplus and half your life in a deficit becoming more efficient.

@gailm.8190 3 месяца назад

Ditto loving the background! Your interviewing skills are exemplar!! Interesting discussion. I follow the Layman approach to maximizing morning protein around my workout time, lower at lunch, and meeting my daily goals at dinner and with a light snack. I’m a 65 F, lift weights, cycle, and do HIIT 2x/week, and get in ~170g protein per day to keep sarcopenia and osteopenia/porosis far away!

@kristinemeints 2 месяца назад

How in the world can you get 170 g of protein in your diet? I can't eat that much!

@gailm.8190 2 месяца назад

@@kristinemeints 😂 3 regular meals, a pre-workout fueling snack, and an after dinner protein focussed “dessert” to top off and cover the catabolic activity of the night! I have a pre-workout snack eggwhite protein bread, nutbutter and half banana for fueling and a post workout breakfast in the mornings for an average of 82g protein: 4oz greek yogurt, whey powder, milk isolate based protein powder, and some casein and a carb source (high protein, but I’m older, it’s a mixed meal and I want to insure more than enough leucine for MPS and satiety until lunch), lunch is about 30g protein, egg white bites, eggwrap, turkey and cheese or something like that, dinner is around 37g protein and relies on ~8 oz leaner meats (chicken, pork, shrimp, salmon, etc), and a post dinner “dessert” of 4oz greek yogurt, 1 Tbsp each casein and a protein powder, and other stuff for about 21g protein. If I need a snack I try to reach for hard boiled eggs or egg white bites. All this usually comes in around 1500-1600 calories +/-, and no shakes, as I don’t find them satiating. Sorry for the long answer, hope it helps.

@StephenMarkTurner 3 месяца назад

Protein, the issue that will never die. :-) What has happened to the notion that getting rid of excess protein has a toxic element (ie the nitrogen has to be dealt with, by being turned into ammonia then urea)? At almost 68, I am staying away from the low end such as 80/10/10, but also the Layman type recommendations.

@gailm.8190 2 месяца назад

Haha!! Second only to the high LDL cholesterol issues - I will probably die before the next hot topic displaces either of these and I’m predicting at least 35 years are left in me!! 😀

@jp7357 2 месяца назад

After listening to social media / experts .. and being 66 and worried about sarcopenia, I added CrossFit to my 6k/day run, and to gain more muscle I’ve upped protein from .8g/kg to 1.4g/kg. To do this, and not add calories, I’ve had to add fish back into my #WFPB diet. I now get an extra 40g from sardines and smoked salmon, 20g from pea protein powder (250kcal).

@hannahrl 21 день назад

Fish is absolutely not whole plant food, and you don't need it. But hey.

@jp7357 20 дней назад

@@hannahrl WFPB plant BASED not plant EXCLUSIVE .. and .. with the amount of exercise and muscle I’m putting on I want the protein with out the calories. I went plant based for my health not for any religious reasons. Lie it or not, plant based plus fish results in greater longevity and health span .

@tommy92660 2 месяца назад

Im just doing two TSC(timed static contractions) ala Ken Hutchins, per week. Two 15 min sessions. Proper exercise makes it extremely simple to get results.

@aejiongco 3 месяца назад

I must say the background or the setting on this podcast is much better than the white kitchen.

@sheryl3268 2 месяца назад

Perhaps the food matrix issue with reassembling from isolates is simply that there are more components than we have identified thus far. This could account for it as we may not be reassembling quite everything. I am also curious if anyone looking into protein has been able to determine if bone building requires a different protocol than muscle building. Currently it seems the thoughts go: bone builds in response to mechanical stimulation from muscle therefore building muscle is how to build bone, and therefore the protein requirements for muscle are the same for bone... yet that doesn't seem to be all that scientific unless you can and do test it specifically. I would love it if people were able to trace what builds bone (density and/or quality).

@arkytitan 2 месяца назад

As an vegan endurance athlete (cyclist) I get something like 1.8-1.9 g-protein/kg/day without even trying, just because I eat around 3500-3700 kcal/day of mostly whole foods and I weight 65 kg, and all whole sources of energy (mostly carbohydrates) come with some more or some less amount protein in them, so it all add up. I don't even know if I need that much, but I totally need the energy, so the energy keeps flowing and protein as well.

@scottsherman5262 3 месяца назад

I found myself going back & forth while watching this one in thinking....I'm learning/confirming absolutely nothing here...oh, wait, there's something...maybe, but wow, that's a lot of qualifiers. I of course understand a professor wanting to be hyper-specific & accurate, but absent clear studies telling us how much protein to eat, which is the only damn question that anyone cares about, we need learned folks to distill down what we do know & make recommendations.

@TheProofWithSimonHill 3 месяца назад

This is what happens when we get used to listening to non scientists who speak in absolutes. Our tolerance for proper science communication withers away. I suggest adding to what you learned here by listening to my ep with Alan Aragon!

@DrAdamHotchkiss 2 месяца назад

That’s REAL science for you. And someone speaking like this should alert you that they’re a credible source. Truth is, you can find data that point in ten different directions on any one topic. We can then try to synthesize this into what we think is currently the best “maybe” knowing a new study will come along and either support that “maybe” more or completely change it… There’s very few, if any black and whites in science. We leave that for religion. If someone is telling you that scientificly “x is always true” with no nuance or qualifiers, you can pretty safely classify them a charlatan.

@larrysiders1 3 месяца назад

Nice Interview. I've seen a dozen "experts" online reporting that elderly folk need ~1.2 X's (their lean mass in kg in Protein) daily. At 70 kg lean mass that's 84g a day. I can't eat that much without feeling stuffed ALL DAY...nearly a pound of meat.

@jakubchrobry3701 3 месяца назад

Where online? I only wish. I keep hearing online that we (especially the elderly) need 2.2 g/kg/day. These are people like Dr. Peter Attia. I even heard Dr. Rhonda Patrick claim that we lose muscle if we eat under 1.6 g/kg/day. Maybe she misspoke. Dr. Gabrielle Lyon is another pushing high protein. This obsession with high protein consumption is driving me nuts. I believe it is a backlash to research by Valter Longo and vegans like Michael Greger who are recommending 0.8 g/kd. Also, many are pushing govt conspiracy nonsense because the RDA is 0.8 g/kg to keep us week. They are doubling down after pushing 1.6 g/kg a few years ago. Next year, we will be hearing them push 4 g/kg.

@tosca... 3 месяца назад

Me too!

@merlinhall3386 3 месяца назад

84 grams is about 3oz (there are 16oz or 454 grams in one lb).

@tosca... 3 месяца назад

@@merlinhall3386 Lol, thanks very much. However, for those of us oldies in Oz who have been metric for 50 years, your info doesn't add any info we hadn't figured out already. It's nearly 3 lots of 1 tablespoon (each tablespoon = 30 gms). I added 30 grams to my morning steel cut oats/berries/cinnamon/freshly ground flax and chia seed (1 tbspn each). Have also made green smoothies 3 times a week with another 30 grams of plain pea protein thrown in. Hopefully the protein in food brings it up to snuff. Hope you all still using the colonial measurements work it out successfully. As I agreed here, it's hard to fit all the WFPB food in! I find it super hard to do every day. That extra 30 grams is a real push on top of food, even if I just mix the pea protein with soy or almond milk and a swig of vanilla 😋

@ad3781 3 месяца назад

valter longo has ideas on protein. who to believe?

@vegrunner6688 2 месяца назад

This man, Simon, is why your communication and science education skills are so helpful. He is obviously knowledgeable but does not communicate well.

@TheProofWithSimonHill 2 месяца назад

Did you have any good takeaways?

@laurensargent9471 3 месяца назад

So aging women do not function the same as aging men. Wow. This is 2024. Women are the majority of older people but medical science STILL treats us as other. Outrageous, not to mention unscientific.

@dawnpreston4462 3 месяца назад

Dr Stacy Simms. Roar and Next Level.

@wiltonpt1 2 месяца назад

I let nature guide me. If it requires a Herculean effort to put in my diet it’s probably not good. Polycystic disease models have shown that high protein speeds up need for a transplant. Excess anything cannot be just fine. These are guesses. The example above tells me that nephrons can undergo excess protein cell stress which aggravates in older age since we lose nephrons units. Excess protein in a carnivore diet may play out differently because protein doesn’t exist in digestion All there is is amino acids. Handling of food always depends upon food composition at the level of the meal. Eg. glucose eaten either fat has a diffferent impact in the liver and prob in the arteries than with less fat and difffrrent kinds of fat. Glucose eaten in a balanced meal with fiber does not produce high serum glucose spikes but it does if eaten by itself So discussions of a single nutrient lack this depth They also are myocentric and disregard pote tal effects of an excess may cause in immunity. Protein sources nowadays are questionable because they only exist in a blender and concoctions are gulped down and we have no idea of the long term adequacy of those when it comes to immunity or kidney or brain function Lastly whatever solution to euantity of protein may not work for e everyone because of biological differences. Most of high protein intakers health has not been analyzed after decades and long term cohort studies of gym bunnies are non existent analyzing excess protein intake

@nermeenfranke8279 2 месяца назад

Thanks, Simon, for this conversation. I appreciate how scientist often answer with i don't know (yet) and i am so excited how the research of Prof. Burd will develop further. I found the info about the food matrix versus isolated protein fascinating. Also the difference between optimal and maximum is really enlightening. It's the best we can do is to collect all scientific perspectives we have to hopefully reach the most possible objective view.

@DrSamsHealth 2 месяца назад

Couple of points: 1) much more reasonable than the guy who was advocating for lower protein intake, b) there is hyperplasia in muscle cells/fibers, particularly with steroids - there are stem cells that multiply and merge with muscle fibers thus increasing the number of nuclei in muscle fibers. PS. Watched the first 15 min :)

@lhpangler 3 месяца назад

people integrate the isolates to hit protein targets at lower total calories, easy way to boost total protein. protein from tofu cost 10 cals per gram of protein. an isolate is 4-5 cals per gram a protein.

@lanceliquidgrey2447 Месяц назад

Damn he sunk my BCAA battleship! 😢

@hannahrl 21 день назад

I fund myself taken aback with basically every sports physiologist guest that goes on about protein and NEVER MENTIONS ANY OF THE ABUNDANT RESEARCH ABOUT ANIMAL VS PLANT PROTEIN. Like they know so much but have no idea about the dramatic cancer risk elevations and longevity impacts of animal protein - also excess protein, potentially, overall (but from what I've read, some longevity issues disappear with plant protein). Like, they have NO exposure to the abundant data. It's weird.

@NYGuy2000 3 месяца назад

There is a risk with too high for too long protein intake. It is constantly activating mTOR, which causes excessive growth (and aging) in the body, including the growth of tumors.

@TheProofWithSimonHill 3 месяца назад

Data to support this?

@NYGuy2000 3 месяца назад

@@TheProofWithSimonHill Countless research with web links. Just search for: high protein, mTOR, tumor.

@doddsalfa 3 месяца назад

⁠@@TheProofWithSimonHilldo you have data supporting all your options?

@NYGuy2000 3 месяца назад

@@TheProofWithSimonHill Plenty of research on the web. Search for high protein, mTOR, tumor growth

@Joseph1NJ 3 месяца назад

@@TheProofWithSimonHill He's obviously referring to Dr Longer and several other longevity researchers. Dr Greger's latest book, which I've not read, addresses the issue as well, and is very well referenced, in fact so much so they couldn't fit it into the book so he put them all online. As someone in this space just asking a commenter for data is defensive, and frankly kinda rude. You know full well to what he's referring.

@jakobw135 2 месяца назад

So what's the conclusion - is he recommending no more than 1.2 g of protein per kilogram body weight for optimal protein consumption?

@darth_pronator Месяц назад

The extended discussion on protein intake levels for the “recreational endurance athlete who goes for a daily two hour run”. Does such a person exist? Is someone doing a half marathon daily who’s not running competitively? Why on earth would someone subject themselves to that level of muscular consumption and degradation and abuse to the joints for recreational reasons?

@traveler65 3 месяца назад

Protein smotein....too much focus on it. Workout and lift some weights on a regular basis.

@elimgie737 3 месяца назад

This expet knows nothing about elderly women. I highly recommend to listen to Dr. Stacy Sims who is particulay been doing research on female athletes and non-athletes physical performance, nutrition and protein needs. Also watch Dr.Gabrielle Lyon.

@TheProofWithSimonHill 3 месяца назад

I’ve had Stacy Sims on and Alyssa Olenick discussing women more specifically

@TheProofWithSimonHill 3 месяца назад

Would also caution dismissing Dr Burd here. He is an associate professor in the lab conducting studies. Gabrielle Lyon is not.

@Alaskaventureswithbrodie 3 месяца назад

Not a fan of Gabrielle Lyon. She’s just type. Not qualified enough

@konarun2619 3 месяца назад

@@TheProofWithSimonHill I haven't been able to understand if you (Simon Hill) agree with Stacy Sims and Alyssa Olenick that women should not train in a fasted state? I also haven't been able to understand from Sims, Olenick and Dr Burd whether post-menopausal women should train fasted? Please advise (does your mom train? does she train fasted?)... Thank you

@jayalexandertilley 3 месяца назад

@@konarun2619 It's really valuable and important and significant to remember--whether people like it or not, admit it or not, or believe it or not--that most research, understanding, protocol, practice, framework, experimentation, etc., has been done on men, or at the very least done in a male-centric paradigm, on every level, often failing to account for any difference to those in female bodies. Often research will be done this way and then the results will just be extrapolated or slightly modified to include women, but this in no way reflects the deep and significant hormonal, metabolic, anatomic, immunological and psychological etc., differences that exist in these different bodies. This is where intuition and wisdom and knowing should be contributing to the present situation, but because the feminine has been so mistreated and discounted, it's hard to trust that the info/science/'experts' out there really knows how to take this into consideration. I'm glad we are shifting away from a boring and brutal patriarchal system. I've heard, read and been reasonably convinced that those who menstruate should avoid working out fasted. God speed on your educational journey.

@MUST-TRT 3 месяца назад

How can you talk about synthesis of proteins and oxidation of proteins in the context of muscle growth and training responses...and not mention what has objectively always been known to indicate hypertrophic responses: namely the presence or absence of positive nitrogen balance?????

@kostaspapazoglou2851 3 месяца назад

Often, the less one knows the more dogmatic and binary his views become! Finally, someone who, paradoxically, imbues knowledge in a non-dogmatic way, advocating nutritional prudence, caution and logic! Cheers from Melbourne.

@hannahrl 21 день назад

My god he's read none of the research regarding nutrition other than sports science concerns. Like, "we've gotta consider the downstream effects..." re PB eating?? WTF. He has no idea

@Sarah_AS78 3 месяца назад

6:28 mins in and this guy is really hard to listen to. He doesn’t sound confident in what he’s saying.

@TheProofWithSimonHill 3 месяца назад

Don’t mistake genuine scientific Comms for lack of confidence. If you’re used to seeing absolute statements on social media I can understand why Dr Burd may seem like he doesn’t know his area of research - that is far from the truth!

@aubreyvandyne5284 2 месяца назад

🤷🏼 Bodybuilding robs me of a wholesome attitude about life and it's purpose. Seems a waste of time when their are important things to do like build relationships and improve my education level and the system overall. Good character and morals is what's called for. Time to demand unadulterated clean food, time to remove environmental poisons, preserve wildlife areas instead of polluting and warmongering in other countries. Dedicate some time to acting in good conscience for the betterment of societies rather than distracting away from what is desperately important. Let's improve us and not waste time on good looks, it's so sad and definitely not even sexy, guys. Haha, oh well, I tried. 🤔🤷🏼

@RobertaPeck 3 месяца назад

Not impressed with how this man articulates what he has supposedly learned. It took too long to say high protein is not optimal.

@TheProofWithSimonHill 3 месяца назад

It’s easy to get used to the non nuanced answer - social media favours that. Sometimes nuance is the more accurate one

@jakubchrobry3701 3 месяца назад

I guess you listen to YT influencers like Sean Baker or polititicians who act as if they are absolutely certain about everything. That's not science. Science in not about proving things. This is how a good scientist sounds. They communicate the uncertainty of their findings. We got here through an anti-science culture in America. This is what happens when too many people want to remove science from the classroom and inject religion instead.

@dorishyerczyk2045 3 месяца назад

Well he didn’t say that. Nothing in nutrition is that simple. If you listened, it’s different for various scenarios and people.

@jakubchrobry3701 3 месяца назад

@@TheProofWithSimonHill Nice, you delete my comment (or not approve) my comment for defending a scientist; and you keep the comment by some that's "not impressed with how this [scientist] articulates."

@Seanonyoutube 2 месяца назад

Real science sounds like this; Fake science sounds like sensationalist dogma.

@leonoraharris2823 3 месяца назад

Is it just me, or is this guy not realy saying anything. Not making a point. I am 30 minutes in, hopefully getting beter

@skincraftorganicsllc8537 3 месяца назад

YES... EXACTLY... Y A W N !!!!!

@TheProofWithSimonHill 3 месяца назад

Get through it to the end and you’ll have some takeaways

@DrSamsHealth 2 месяца назад

I actually noticed that he often doesn’t finish sentences - starts saying something, then laughs or sidetracks.

@Spurgeon687 24 дня назад

Lots of nothing

@juliagrowsinportland 2 месяца назад

Very frustrating interview to listen to. Expert talked in circles and regularly avoided using evidence to support his claims. “My review of the research” isn’t convincing to me in a world where someone else can look at the same research and make a different conclusion. You have to explain your logic.

@allisonfalin8854 Месяц назад

This is what actual research looks like. It is nuanced and much is so unknown and the people saying it’s clear cut are peddling something. That means we don’t get black and white answers. He was good to not claim absolutes when he didn’t know. That is someone, as a healthcare provider, that I trust to continue to do the right thing and disseminate information that is honest.