Please comment below who you'd like to see me interview next! These will be re-posted on my podcast too (The Jeff Nippard Podcast on iTunes and Stitcher). Timestamps below for anyone on mobile. Enjoy! Key: MPS = muscle protein synthesis 0:00 Intro 1:38 The role of carbs (insulin) and fats in stimulating MPS. Is insulin anabolic? 7:46 Whole eggs more anabolic than egg whites? (New research) 11:00 "Just hitting total daily protein intake” and an "IIFYM approach" to protein 13:25 Collagen protein discussion 14:32 How much protein do you need per day? 1g/lb per day? (The controversy) 20:21 Does protein intake depend on lean body mass/body weight? 26:13 Role of individual differences 28:02 Protein quality (plant vs animal protein) 31:46 Should vegans supplement leucine? (And leucine discussion) 34:25 How much leucine do you need per meal? (Is the “leucine threshold” legit?) 44:17 Protein distribution (Can you eat all your protein in one meal?) What is the “muscle full effect”? 47:28 Intermittent fasting - is it sub-obtimal for MPS? (What happens when you eat 50-100+g in one meal?) 52:52 Is there a “refractory period”? 1:03:35 Protein before bed? How much and what type? 1:09:56 What about a protein feeding in the middle of the night? 1:14:35 Summary of training and nutrition for MPS 1:17:29 Practical takeaways for those wanting to really optimize results (3 things)

From this day on I will be trying to get 30 grams of sleep everyday

Gotta love the Dutch simplicity and frankness - this guy needs more money to get some solid answers from his dream research - great interview again thankyou

So far, for me personally, this is the most beneficial interview I've watched on your channel, Jeff. Thank you so much for arranging these calls. Truly, it cleared a lot of 50/50 doubts I had regarding MPS.

This was great! I feel like I got a free university lecture with jeff in the front-row asking all the questions everyones thinking of

This was great. FYI as a beginner lifter, I was practicing intermittent fasting (and keto/carnivore diet) and seeing NO GAINS IN MUSCLE MASS over 3 months, even though I was definitely accomplishing progressive overload and lifting plenty of weight. After A LOT of research, I switched my tactic to ideally consuming 25-40g protein every 3 hours and 40 grams fast and slow acting protein just before bed. Also, no longer doing fasted workouts cuz I was getting too hangry and providing protein promptly before and after. All of this, but also I had to focus on more of an intuitive eating approach because prioritizing the recommendations above my body signals was no bueno. I have my goals to hit, but I work them around my hunger queues. Eat when ur hungry, stop when ur full. I feel so much better, already. Loads more energy, already leaner and I know the gains are coming, too.

Jeff: “Good morning Jorn.” Jorn: “That’s not actually true.”

Jorn was really interesting and, I found him, quite entertaining throughout both of these videos. Cracked me up near the end when he said "I'm going to give you three... because I don't like your game". Good job both of you, great video and content - look forward to more :D

Standing ovation to Jorn & Jeff. This is one of those podcast that I will listen to a number of times because I know I there are nuggets I might have missed because there is so much info here. Thank you gentlemen for such an educational and in depth discussion.

Jorn you are absolutely amazing and thank you Jeff for introducing us to Jorn's work and his vast knowledge on this niche topic. It would be close to impossible to find such concentration of facts and figures relating to the titular subject, which, ironically, is the probably the most asked question on the internet in relation to fitness. The information you gifted us is quite invaluable to anyone who is serious about nutrition and fitness. I can't wait for more such content. Thank you again Jeff. Please keep up the good work. P. S. Jorn you look a lot like Keanu Reeves man! You are probably the most dapper researcher working on MPS to have ever lived! ☺️

This interview is awesome high quality content and a perfect example for the difference between you and other fitness KZfaqrs Trommelten is absolutely perfect for such a video and Jeff‘s questions are on point.

quick answer he says= 1.6 grams for every kilo you weigh. thank me later

Would be awesome to see an interview centered around only hormones such as GH, test, insulin, etc and their correlation to MPS, along with what foods/timing of food or food before bed and increasing or decreasing amounts of these hormones. Great content. Loved it from beginning to end.

I love how he pronounces "other" like "udder" so he says the milk fat has "udder nutrients" lol

I can't believe I hadn't seen this interview before. This guy really knows his shit!

praise the lawd. i didn't pee out all my protein gains

awesome, i've been waiting for the 2nd part of this guys interview. i look forward to more interviews like this.

What else is there to do on a Wednesday evening rather than watch this 🔥 interview ?!?

I’m aware that this interview is a few months old, but I’d like to weigh in on some points I think are missed in this particular context, specifically in regards to carbs and fat and an anabolic environment. I would say that the implication that carbs and fat are needed for calories is a gross simplification and can get alot of people, beyond fitness minded people, into trouble. The carbs and fat serve multiple purposes beyond purely supplying calories. An anabolic envrionment within the body goes beyond purely muscle protein synthesis rates. I know that is a main focus in this context but I think taking a broader view would be much more helpful for not only overall health but specifically the building of muscle. I’ll try to break things down into a logical progression by presenting a series of relationships, it may get somewhat complex: 1) cortisol breaks down lean tissue, leads to a catabolic environment (a given most of us are aware of) 2) testosterone is an anabolic hormone, particularly for muscle. DHT has some other anabolic/ androgenic effects yet is not so anabolic for muscle as testosterone is. 3) testosterone: cortisol ratio is a strong indicator of the anabolic state of the body. A higher ratio of T:C being more androgenic. 4) There is a relationship between thyroid hormone and androgens. With better thyroid profiles being associated with higher, more optimal, androgen status. 5) There is also a relationship between thyroid hormone status and aromatization. Aromatase being the enzyme that creates estrogen. Thus, better thyroid profile, less estrogen, more androgens. 6) some estrogen is needed for an anabolic enviroment, but not too much. Estrogen, is most likely optimal towards the lower end of the serum ranges for male health specifically. Thus, the goal is to minimize it. 7) prolactin shuts down the hypothalamus-pituitary-testicular axis pretty reliably. High estrogen, and/or high serotonin, and/or low dopamine lead to elevated prolactin levels. Generally they all to together (like a man in a bra [aka undershirt] because his nips can cut diamonds 24/7, even though there not cold....) 8) endotoxin/ intestinal irritation lead to increased serotonin/ estrogen *so with these relationships above we can generally see we want higher testosterone, DHT, thyroid, and dopamine, with lower cortisol, estrogen, prolactin and serotonin to be in a more anabolic state overall. Now that the baseline relationships are laid out, the next question is how do we achieve this taking into consideration the three macros: carbs, fats and proteins? Is just eating high protein enough? 1) higher protein: carbs ratios lead to higher cortisol levels in general... i.e. the higher the protein in relationship to carbs we eat, the more cortisol we produce. Why does this happen? From what I understand 1) the thyroid requires adequate carbohydrate to function properly, 2) in an excess of protein, anabolism only increases so much, the rest is oxidized by the liver via gluconeogenesis which is dependent upon cortisol to initiate... Lastly, tangentially yet paralell to these processes, increased protein oxidation leads to increased ammonia production which can be toxic if not eliminated via the urea cycle by the liver (aka the “aesthetic” movement lifestyle, including weekly binge drinking, lower carb, very high protein diets, anabolic steroid use and high volume lifting is the commerical advertisement for future kidney and liver transplant recipients of america; you ‘mirin brah?) 2) high protein intakes above certain levels are associated with decreased longevity. Limiting specific amino acids leads to increased life spans in quite a few species of animals, regardless of caloric restriction 3) Lower carb diets destroy thyroid function. Thyroid hormone induces oxidative respiration, no carbs, no oxidative respiration. Keto diets are notorious for lowering thyroid hormone (ask dave asprey and ben greenfield) 4) low fat saturated fat diets lower testosterone and steroid hormones reliably. They also can negatively effect the brain, and joints among other things. 5) saturated fat is protective to the liver and the small intestine, against a whole host of chemicals, but most importantly bacterial lipopolysaccharide and endotoxin. In india, from what I read, they give alcoholics ghee. 6) Polyunsaturated fat intake is inversely associated with both thyroid function and testosterone levels. It also reliably destroys your liver, induces cancer in the long run and perpetuates autoimmunity and every other chronic disease. Both omega 3 and omega 6 oxidize in the body reliably (omega 3 is worse than 6 from what I’ve seen) and convert to inflammatory mediators known as prostaglandins and leukotrienes. Saturated fatty acids and monounsaturated fatty acids do neither of the above. The worst that can be said for saturated fatty acids is they increase endotoxin influx via lipid rafts from the small intestine and raise cholesterol. However both of these are none issues as the endotoxin transported is detoxed by the liver via induction of the detoxification pathways via the fat (this is only with long chain saturated fatty acid, medium chain saturated fatty acids block the absorption of endotoxin while simultaneously protecting the liver and sterilizing the small intestine) and high cholesterol doesnt cause heart disease. If sometime tells you that polyunsaturated fatty acids are “essential” tell, they really mean essential to making money for the seed oil industry and big pharma, at your expense. 7) high fiber diets not only lower T but also increase Sex hormone binding globlin thus lowering your free T. Dr. Kellogg pioneered the utility of fiber in this context for his fanatical religious beliefs of chastity. He also pioneered drinking mineral oil as a laxative because of the constipation his diet caused. 8) US dairy, especially the fatty acid fraction is high in sex hormones, especially estrogens and progesterones. Soy is high in phytoestrogen, Polyunsaturated fatty acids, goitrogens and digestive inhibitors. 9) wheat, dairy and soy all have something called exorphins. These are exogenous opiate peptides that have been shown to be neuroactive after ingestion. These opiate peptides lower dopamine directly and elevate prolactin in the body, the prolactin lowers hypothalamus-pituitary-testicular function thus shutting down testosterone production from the testes while also increasing aromatase expression (ever get gyno from milk? Yea, #metoo...) 10) (bonus) sucrose elevates thyroid hormone better than starch and glucose. Sucrose fills liver glycogen better than starch. Sucrose leads to lower insulin spikes than starch and glucose and sustains blood sugar longer (I think this is a good thing). The issue with sucrose is the fermentation by bacteria in the intestine leading to endotoxin production and lack of nutrients accompanying, but this only happens with pure sucrose (and pure fructose and/or glucose to for that matter). This is shown in the fatty liver studies with rats, monkeys and human volunteers. Interestingly this fatty liver issue doesnt happen with 100% fruit juice (which is mostly sucrose), in fact 100% fruit juice is protective of the liver im quite a few studies. Thus for optimal carb sources we got fruit, fruit juice, potatoes, sweet potatoes and white rice (brown rice is for people who wear the shirts that say “kale” on them as if it was supposed to actuallt say “yale”. Theres a reason a few billion people in asia take the time to hull brown rice to get white rice [hint: its not for fun]). *to adjoin all the pieces together in a congruent statement we want an optimal T, DHT, and thyroid hormone profile, which we accomplish with a high carb, high saturated fat diet that is *adequate* in protein (>300g of protein a day is far beyond adequate). We also want a low estrogen, low cortisol, low prolactin, low serotonin state which we accomplish by avoiding high amounts of fiber (specifically from whole grains, fiber from fruits and veg are ok [raw leaves may be an exceltion]), polyunsaturated fatty acids, excess protein intakes, and consumption of US dairy, any soy and any wheat (US wheat is by far the worst thanks to switching to dwarf wheat strains and hybridization). Now with this context above, I think we can start talking about protein requirements and anabolism (a table needs atleast 3 legs to stand and putting a cart before the horse often doesnt work...)

So glad you've been doing these again! Absolutely love these interviews, i actually find myself listening to them more than once. Keep it up!

Jeff looks exhausted. I appreciate you taking time out of your day to do this 👍

I have been having 100 g for breakfast, 50 lunch, and 100 dinner. Often the 250 is split over 4 meals. Been getting good results with more like 1.1-1.3 vs 1.0

Somebody really likes BBQ. Get that man some BBQ NOW!

I have been following Jorn Trommelen for awhile now, so glad you two got to have this talk

You always produce well-researched data. Quality vids man. Keep it up!

The last two recap sections with practical takeaways were such a great way to end this great conversation!

I've been doing IF since January. Cutting is a little easier, but eating 80-100g of protein twice a day is a freaking headache. I switched off so I could eat smaller meals, feels much better.

Problem is that so many people online which are making videos and talking about what and when to eat, are also taking steroids where it probably doesn't matter because of the rapid muscle gain and fat loss you require so much food you have no possible way of eating all that food within 8 hours. On natural subjects that have 3 solid meals in 8 hours with like 60 grams of protein each meal will probably be as optimal as a guy who spreads his meals out 4 times for the whole day. I always think your body adapts to how you eat, because when I started intermitten fasting I was hungry a lot, I almost broke my diet many times, but after a while I think my body understood how I was eating and it was saving my calories through my fasted period, so now I never feel hungry and I always have so much energy during my workouts.

really good interview. crazy good info. and Jorn is cool af lol

Man, what a channel! I came here because of Picture Fit and have been subscribed since. Great work Jeff, in my books, this channel and it’s content is right up there with the content of another Jeff ;)

This video is pure gold. It answered so many questions I was so confused about and getting mixed answers, especially regarding dieting and sufficient protein intake on a caloric deficit. Thank you.

"I'm Dutch. We have no political correctness" Sounds like heaven

Thanks so much for sharing this info. It answered so many questions I’ve been wondering about. P.S. For me, today is Week 1 Day 1 of Jeff Nippard’s Glute Hypertrophy Program. Heading to the gym for some serious gains. STOKED!!

One thing that I learned from this podcast : Jorn sure likes his barbeques! Jokes aside... thank you for the brilliant content Jeff, as always! :) Extremely informative!

I love his analogues. Makes perfect sense.

5:53 me listening to my girl talking

I just noticed this video is three years old but I am very thankful that you have posted it and I am seeing it now. About three weeks ago I weighed almost 200 pounds. Through starting the ketogenic lifestyle and eating one meal a day I am now down to 182 pounds. My goal weight is a solid 180 pounds. I am a truck driver in the Northeast US so I spend 12 or 13 hours a day sitting behind a steering wheel. I have the benefit of being able to go home every day and when I do four or five days a week I will go for a run and do some sort of strength training. I heard what was said about carbohydrate intake and that it’s not that important to proteins synthesis but I have considered stepping away from a ketogenic diet yet still continuing to intermittent fast from the moment I wake up at midnight until I get home after my work out, have a way isolate protein shake, wait about 45 minutes until I then load up on protein which depending on whether or not I worked out or I’m having a rest day I will consume 175 g to 250 g of protein and I am considering adding one sweet potato/yam three times a week in my post workout meal. And it was about two weeks ago that I decided I would be strict and do this diet for six months. Why? Call it a midlife crisis if you will but I am 39 years old and for my 40th birthday I want to see my abs for the first time in my life! LOL. My protein shake consists of 40 g of isolate, a quarter of an avocado, 21 days I will put in 5 g of creatine and then for the next 21 days I will not put in creatine and maybe a little bit of powdered peanut butter. Then I eat either our farm raised Angus beef, fresh trout or salmon, or venison. Up to 25 ounces which I believe breaks down to about 1.5 g times my body weight in pounds. If I don’t eat that much meat then I will also incorporate a five a gallon typically consisting of one or two slices of bacon and a big handful of spinach sautéed In some of the bacon fat renderings. I drink at least one if not 2 gallons of water, that is the equivalent of Up to 7 Liters a day. While at work I have about 16 ounces of coffee with only a little bit of heavy cream and water. I wish I could get more sleep but I only get about five hours a day. So with all that said do you or anybody reading this comment feel I should tweak something? Would a magnesium supplement be beneficial? This video also made me question if I should buy a leucine supplement. I have yet to investigate what sources of foods contain lucine And do you feel other supplements may be beneficial for muscle growth? I am looking to keep myself as natural as possible. Again, I appreciate this video and the time you spent Putting it together

1) is collagen a protein? seems debated sometimes. 2) how is collagen disgested? is it not broken down? 3) pro has a satiety factor that can lead to losing weight. However fats should also be ingested (at least every once and awhile). 4) more protein also leads to more digestion and pro digestion costs are high. 5) philips showed only 10% goes to muscle. So more pro can also lead to higher gut uptake (?) 6) Intermitted fasting is not good related to a well protein diet 7) whey in 8 hours can lead to whey going to the proximal part of the small intestine and influecing negatively the gastric emptying rate. 8) better plan training and pro after and at other times high whey ingestion to get to a higher MPS. So training and high whey ingestion might be not most optimal. Anyway lots to debate still

BBQ before bed will keep you fed until morning basically. And basically mix your proteins to hedge your bets and keep everything spaced out and available.

Absolutely eternally grateful to have your science-based approach to the field of bodybuilding on the youtubes! You make this a site worth visiting! BTW Jorn didn't mention Soy and Mycoprotein but maybe research is a bit thin on them?

loving these long interviews keep it up.

This video (and part1)answered basically all my questions that I've been walking around with the last month that I couldnt settle down with knowing whats optimal. Now I don't need to wonder anymore because I just cant image to get a more objectively and carefully science based lecture in MPS, protein distribution and quantity! Thumbs up!

Damn Jeff, all the comments here sound like the kind of spam you get on other videos, but they're all genuine testimonies in your case. You're the real shit.

Bedankt voor alle wijsheid, ik heb gehele interview met plezier gekeken.

Great couple of interviews there. Much useful information.

More of these long informative video's please! Although I watched this one over the course of 4 days, I highly appreciate it.

Great Great conversation! I enjoyed both videos so much

Jeffrey thank you for the in depth breakdown of protein synthesis. This video had my full attention. I’m a hardcore beginner at 32 I’ve already lost 49lb over a year span. You are definitely my top go to youtubeRR! I’m gonna support you my friend. I need 10 KIWI 🥝 SHIRTS! 👍🏼👊🏼

Loved both parts of these videos, so informative, interesting and easy to understand! Cant wait for more like this!

I'm just seeing this, but I find this extremely insightful; one of the best things I've watched to understand these topics. Huge kudos!

This is beyond helpful, this is life changing! Thank you and Jorn for it. Dont think i ever saw an interview where i agree with pretty much everything.

"I'm Dutch, we don't have political correctness"

This is a great interview. It covers all the questions I've been asking as I start to get more focused on my nutrition. Would love a follow-up, as this is four years old, I imagine there's been a few more studies on this stuff. Love the channel, by the way. Watching from France 🇫🇷.

little note: collagen might be bad for muscle growth, but its definitely not a "bad" protein, people often have a shortage on it, and it helps with skin issues, ligaments, cartilage, joint problems ... supplement it using bone broth if you don't like the pills, that has even more benefits. good interview

the video that i was waiting for

I'm gonna recommend you to others. You deserve more subs.

The part of the lifting community that stands to gain from this information are the ones that are A) lower than the minimal 1.6gr * kg (or 0.8/1lb) B) not reaching a caloric surplus C) working very heavy but not upping their intake to slightly more than maximal (1.2/lb max) The rest details make up for miniscule gains for people who make a career out of this or for drug enhanced bodybuilders competing.

Great Information! Watched the whole thing :)

just perfect! really enjoying this the possibility to skip between the questions is nice as well dude

This is exactly what I needed, thanks!

One of the most usefull video i’ve seen in a while! Keep up the great content!

Took me 4 days, but got through all this great info! Question: is there an ideal carb percentage for muscle gain? Either the facts or a new video please!!

You explain stuff for the regular foak quite clear Jorn! Great step to be working together with an actual researcher Jeff!

Nice! I've genuinely been looking forward to this.

yooo this is my lecturer at Maastricht University :O awesome!

As someone who doesn't eat meat and still wants to gain muscle but isn't trying to compete or anything. Knowing a minimum is helpful.

I'm getting into training and this is the best instruction on youtube I've watched so far

Awesome video. Clear proof that it's not that hard for minimalists to add some extra steps to take things to the next level. I look forward to the next conversation!

I literally was like “I take bcaas, yay” lol I also take protein shakes and eat lean meats don’t come for me and my 130g a day 😂

This was an amazing chat. Really helped me rethink my diet.

A M A Z I N G content! Thank you Jeff. Bravo! Loved it!!

Great interview! I have one comment: You mentioned you take a protein shake before bed. One thing Id be wary of is: depending on the amount of carbohydrates in the shake (which may be 0, in which case you'd be fine) your insulin levels will inevitably increase. The reason this is a problem right before you go to sleep is that insulin supposedly inhibits the release of HGH, which is mainly refreshed during REM along with all your other hormones. Please correct me if im wrong! Learning everyday :)

Always great videos. Well produced. Clear chapters.

Hey Jeff! Using your workouts as inspiration I gained 25lbs of lean muscle mass in a year!! I love your videos and now plan on competing as a natural bodybuilder in the classic Physique category!

24:50 - Finding the low end of sufficient protein intake may not be that relevant for athletes in developed countries, but it’s certainly relevant for other purposes. - How can athletes in developing countries achieve their potential within their resource constraints? - What diet guidelines should we recommend to the general public to promote at least reasonable health? - How can we feed a global population of 8-10 billion?

Anyone to summarize it in short ?

I love these videos, very informative! I wish you could talk about supplements with Jorn as well. Creatine, bcaa, whey, casein, pwo etc :)

Awesome video Jeff! A lot of very interesting points. Was intrigued by the information on vegan protein sources. It’s my understanding that soy has all 9 essential amino acids, one of the primary protein sources for anybody not eating animal based protein. Surprised there’s not more literature on this as, while not vegan myself, there’s definitely a large amount of people eating less and less animal protein. Thanks for the great content

Awesome content as always Jeff! I have really appreciated these discussions as well as your talks with Dr. Mike Israetel.

Thanks guys, nice chat. Pretty straight forward

Jeff and Jorn - thank you guys so much for this video - it's very helpful

This interview was amazing. Easy to understand with high quality knowledge. Good work

Thanks Jeff, amazing interview! Coming from a fellow also very interested in the science behind fitness :)

Damn 1hr and a half put to good use, great video Jeff. And that tuna story sounds grim af 😂😂

I would like to make 2 questions from a different perspective: 1) what about protein intake and strength gain (and not just mass)? I know there is a correlation between size and strength but for some athletes it is necessary to keep a strength to body weight ratio as high as possible (I.e. climbers) 2) what about long term outcome/health benefits from high protein intake?

Dope Video Jeff!! Very Informing and thanks for putting the time stamps

Great video. Really good back and fourth.

I’m a 140-150lb female (my weight changes with what I eat) I like getting in 120 grams of protein per day. It’s a lot for me to go over that. I was eating 140, but it was just too much imo. It was harder for me to hit. I’d say 120 would be fine then, slightly over 1.6 per KG of body weight.

Brilliant videos, loved it Jeff. Had it playing in the gym during my workout

@17:08 “Let’s say you’re a jacked guy off 200 pounds” Jeff’s keeping a straight face game is admirably strong.

The windows and bricks bit nearly killed me 😂 good video guys

I think you're providing great value of information. Keep it up!

These talk videos are freaking awesome. Great information, great people! :D

Great video, hat off to Jorn.

Make more of these talks please, very entertaining for my brisk walks :)

This needs to be uploaded to IceCream4PRs/ Jeff Nippard Podcast brah

Great stuff. Only question I had was you said 20g of protien per meal for 4 meals, plus 40g prior to bed. That only adds up to 120g protien. How do you rectify this with the 1.6g per kg of body weight? If you way more than 75 kgs, should you proportionally increase the protien per meal?

Didn't know Keanu Reeves became a nutrition researcher

Probably wrong here but I’ve heard from a few nutritionists and athletes saying that eating right before bed could affect your sleep quality because of your metabolism working while you’re trying to sleep. Is this true or false?

i really like this Jorn Trommelen videos, he is brilliant