The problem is that people are often over-educated with pseudo-science. When faced with real, unbiased science, it is a difficult swallow. Thanks for doing what you do! I rely on your information and actual studies and research for answers. Again, thanks.

@16:44 and that right there is why things like sarcopenia and muscular atrophy are so prevalent. It is not what we feed Seniors. It does not matter how much raw materials you throw at the body. if it does not feel the need to create more tissue, it simply wont. My mom is 58, unknown to me, she was diagnosed with osteopenia a few years back, and she was taking the usual BS of calcium, D2 etc. I put her in a resistance training program, just using dumbells. Her bone mass stated going up in 1-2 months. She almost shed tears of joy, I kid you not. I wish more people and so called "Health professionals" would realize this, Seniors deserve a better life, and resistance training should be a right for every one of them.

I am glad you pointed out how the research to protein quality is done by feeding animals RAW legumes, and feeding raw foods in isolation.

Great video, thanks, Gil! Also the extra info showed in the video is useful. My parents changed three years ago to whole food plant based at age 73 and 80, so I read a lot about the topic of elderly & protein. My mothers high blood pressure was cured quickly, and my fathers who had beginning signs of cognitive impairment has improved his cognitive health so much. My parents are both active and they have all their teeth and they have not lost any muscle, and my mother reached her ideal weight (body) within a few months eating whole food plant based after struggling her whole life with a bit of overweight. They supplement with B12 and omega 3 DHA and vit D. They eat lots of soy, legumes, whole grains and nuts, seeds, nutbutters, seedbutters, and lots of dark green leafy vegetables and a wide variety of other vegetables and fruits, and low salt, low sugar, and low oil (sugar and oil only from whole foods). I watch the content of your channel, Rhonda Patrick, David Sinclair and Michael Greger.

Thank you for addressing the protein calculation based on obesity! That video was the best push back on my understanding of protein on quite some time - which I really appreciate.

Fantastic that you express the evolution of your approach to interviews and editing videos. Excellent Job Gil; I appreciate your commitment to providing quality information. As you learn, I learn so I can find the best path to ensure a healthy life. Thank you.

Thanks Gil, really enjoying this series. Great to understand more about the role of protein in diet and see the way scientific understanding has evolved.

I have a lot of respect for the quality of what is said on this channel and the intellectual honesty that fomes with it. Its very informative, thought provoking and it sounds very reliable and balanced.

Thank you so much for all the hard work from you and your team. I really enjoy the high quality content u produce

Thank you so much for doing the extra work and providing links and sources based on the conversation!

After reading some of the first protein video comments I was on the point of responding to some of them in support of Gil’s general style and approach (I.e. his wish to give balanced well evidenced input) but he has nailed all of my potential comments at the start of this second video. I have been watching lots of health videos on KZfaq for the best part of three years following a gut health scare aged 56. Gil’s content is a breath of fresh air and I find myself trying to work out how I have missed his content until very recently.

One tasty and easy way to add protein to my diet is roasted crispy chickpeas that can be found at any Indian market. Called roasted Chana, my favorite version has only 3 ingredients- chickpeas, turmeric and salt. That one is called Haldi Chana. Just as addictive as peanuts or popcorn! Easy to keep in the car for snacking on the go, like trail mix. Very economical too.

At the moment my favorite content creator on YT :)!! And no advertisements 😍!!

This is by far the most objective search for the truth! Hands down!

As an older vegan, I’m 100% not worried about getting enough protein, I’m worried about digesting what I eat since that’s what matters. Digestion and absorption ability typically declines with age unless your gut is healthy. The SAD doesn’t promote gut health, so I’d be concerned if I ate a SAD, but I don’t. Plus, I cook my beans 😉

Great Videos again ,...was really waiting for such Videos where Protein is shown as objectively as possible,... Thanks 🙏 a lot guys for those super Videos 😊

The timely animations are helpful 👍

I really appreciate your attention to detail.

Sir, can you please make a video on healthy or nearly healthy cooking oils to use? Please, please,please. I’m sure everyone will benefit from it.

Thank you Doctor Gil💐

I do love your channel, Gil. I would be remiss of I didn't point out the very reductionistic approach we are taking towards nutrition. By focusing on a specific nutrient, we ignore the myriad other elements of a food or of a dietary pattern. I think this could lead people to omit done very healthful foods because they feel compelled to "get enough protein", in this case.

Enjoyable & can't wait for part 3

Thank you. Very enlightening interview.

I sincerely felt you asked all the right questions and the answers were very much to the point. Two knowledgeable people providing useful information. It's short sighted of people to be shocked by that (I am a vegetarian by the way).

This was a very informative video. Saying as someone who thouht to know a lot about nutrition. Also, all videos on this channel are very common-sense and helpful.

It was nice to see somebody say, look if you eat enough protein the amino acid profile is periphery, people have an intense obsession with it online when really it can be used for min/maxing scenarios.

Really enjoyed this two part series. As a 64 year-old I'm hearing a lot about increasing my protein consumption. Hopefully you have time to read this comment, but could you address diet & the uric acid connection. Personal interest in if/how uric acid interplays with arthritis (a bit obvious), blood pressure and diabetes. Thanks for your consideration... keep at it.

This needs more views!

Such a GREAT video!!!! Thank you so much!!!!

love you, keep doing what you do!

I find this discussion really amazing thanks Gil I think as a whole though with everything that was presented and with how we know animals are treated, people should aim to be as plant based as possible whenever they can be.

Love This channel, thak You! I'm vegan and I really apreciate This honest información🙏

Sincerely, thanks for taking the time to have Dr. Phillips on your channel. He and Dr. / Prof. Don layman are some of the best gurus available for protein. No need to copy or link all the studies. The majority of studies are lacking in some area. Plus, the mass public not trained in reading studies.

Great video. I was one who was unfairly mad at Gil for earlier endorsing the RDA minimum for protein intake, but upon further understanding, I determined that I was eating too much protein. EDIT 7/17/22 What I meant by unfairly mad at Gil, I thought rightly or wrongly that he believed that one mustn't go over the RDA of protein. If he stated such, he believes in science as how one's understanding may and should be altered as further research indicates.

Loving the content!

Huberman posted today too. Good way to start the day

superb video

Thanks for asking about the protein needs of people who work out and want to keep muscle mass. I'm a vegan and I get frustrated by some of the information put out by vegan doctors. While their information is sound, it's usually geared towards the untrained or elderly population when it comes to protein. I've been a gym rat since I was 21 years old and went vegan when I was 50. It's taken me almost 3 years of trial and error to figure out how to cut body fat and maintain muscle on a plant-based diet.

You are amazing …. Thank you for information

Your point about oatmeal/ rolled oats spikes my blood sugar really fast and very high. It’s not really a low glycemic food

Feedback: In my view, it would be better to put "Dr. Stuart Phillips" into the title of your video.. Very good video, thanks for your work!

Gil, you along with Zoe are two of my go-to podcasts on nutrition. I do wish you could've had Christopher Gardner (who is on Zoe a lot) at the same time, especially regarding the amount of protein from an earlier podcast. A couple of things I learned over time, though it isn't all necessarily applicable to everyone (Individuals are different/have different objectives/health conditions): Eat your vegetables; strive to eat 30 different vegetables & fruits per week (Tim Specter or is it Spector? on Zoe); don't neglect your leg strength & balance (critical especially when older); don't forget flexibility; if you are trying for a combination of saving the environment, avoiding animal cruelty and health, I think the vegans have the obvious crown; use meat as a garnish if you eat it (chef Deborah Madison); if all else fails, just mimic the Blue Zone diets & lifestyles; eat a lot of fiber; avoid processed foods/excessive sugar & salt and be careful on oils (the jury may still be out on some of these, especially a good quality olive oil); after 65, consider increasing protein intake moderately (Valter Longo) if needed; grow your own vegetables/herbs/fruits if possible and buy organic if feasible (see Environmental Working Group's "Dirty Dozen" list); stay hydrated; meditate or find some form of excessive relaxation; get adequate sleep & find a way to tackle stress (a good hobby anyone?); do an elimination diet to find what you are allergic to or see an allergist. Personally, I do a ovo-pescatarian diet but only a little fish a few times a week (usually sardines or salmon) plus I have eggs maybe once a week if I go out to breakfast. I do crave butter but will rarely have it (if anyone knows of a good butter substitute, please let me know.. currently do Benecol). Green tea, cabbage and most recently, ground flax seeds are foods that I believe have really helped me. Planning on trying hemp and chia seeds next. I also follow a lot of what Fuhrman and Gregor say, plus I like the little vignettes from Plant Based Science London and The Physicians Committee. The 'Jungle Effect' and the Blue Zones books are informative. I'm not a big fan of supplements but I do take a D3, B12 and Zinc; thinking of adding Omega-3 algae supplement. Not saying all this stuff applies to everyone, just some ideas.

Gil, Christopher Gardner who you had on an earlier video did a recent podcast with Jonathon Wolf from ZOE nutrition where he covers how the amount of protein required was originally established and also how rice and beans together gives us adequate amounts of lysine and methiodine which are respectively low and high in grains and beans.

I Love it how you adressed some questions and Suggestions of the Last Video. Thank you for that and showing the Studies is great. I have some concerns about the Claims for the elderly. From the Data I have Seen from Dr. Greger Protein is Not a factor in Muscle Mass. Training and Vegetable intake is. Also I still dont know how I should think about Lucein.. yea yea stimulates MPS but from the Data I remember that I have Seen from Greger, Ornish, Campbell and Valter Longo These Sulfur containing AAs Like Methionine and Lutein might be one If not the Major reason why Higher Protein Diets and High Meat Diets Promote and Initiate Cancer Growth and shortens Lifespan. But great Video Overall. Thank you ✌️

Total versus lean body weight: when I went to med school, now almost 45 years ago, it was stressed that the RDA was .8 g /kg lean body weight but that it was ok to use total body weight because it was easier and the difference wasn't really all that important. After all, fat needs to be supported so, while not much, some additional protein is needed anyway. I like Prof. Phillips' suggestion of using ideal body weight. The only problem with that could be that people will start to argue about which formula to use. I tend to switch between the old Broca index and the BMI=21 idea.

what I understand from this is I need to learn how to cook properly.

Thanks, I am really happy to have found you, being an amateur nutritionist. I have various questions. 1) I think the fact that the tests done on pigs were with one type of food and not a variety of food is a major problem because nobody eats like that. We also know that the body uses various nutrients in combination to aid function. 2) I would like more on digestibility and how the body digests the two proteins. As I understand it, because the animal proteins are all bound up, the body has to then break them up into individual components, and the various internal chemical processes cause byproducts which are toxic and the body then has to eliminate them. This cleansing energy could be used better for the elimination of the buildup of other toxins. By contrast, plant proteins are not bound up together and are thus easier to access. Is this true? If true, what does this say about accessibility and efficiency if these are factors of the ease of digestibility and amount of energy used to do so? 3) Portion size as said is only important for those who are not eating enough. It is also true that if one is eating whole-plant food one has to eat more and get used to eating more. This can be a problem for some, but not for most. Often, in protein per calorie, plant food, even greens, can match meat. 4) We also need to emphasize that all vegetables, even celery, contain all the amino acids we need, we just have to eat more, but with a balanced diet, it is almost impossible not to get enough protein if eating enough calories (even if one was getting all one's calories from celery and eating a bushel of it). Of course, no one is so stupid, and one is eating more protein and calorie-dense food like nuts, beans, and grains. 4) We also need to talk about what is packaged with protein. Meat protein is generally packed with saturated fat and lots of calories, something most people could do with less. Plant protein comes packaged with tons of micro-nutrients, something most people need a lot more of. Besides protein, meat has very few other nutrients; kale and spinach on the other hand have hundreds. 5) Finally, I would like more information on how protein requirements are calculated.

Good video, nicely balanced. It would be good to have a follow up on all the negative things you add to your diet when you don’t eat plant based, so the high quality meat protein comes prepackaged with negative stuff like cholesterol and IGF1 etc so that’s partly why you cannot just look at one macro nutrient in isolation!

this was good, more like this.

Stuart Phillips has done a lot of work for the meat and dairy industries, also for the protein powder industry. Please get Christopher Gardner on to discuss protein and plant based diets.

Isn’t higher amino acid content” better”? More complete? Thank you for all your videos!

finally, some good outro music!

Can you do a video about sprouted legumes/seeds in the vein of "how to" and the practical value of that over cooking them traditionally, i.e. not sprouting them. If not can you point to resources that would answer those questions? What are the pros and cons of sprouting? I am interested as long as it isn't too much of a PITA and that the gains of doing it are worthwhile or significant.

This is excellent information. My wife has kidney damage and pre-diabetes. She has very low appetite, and is healing from many surgeries. I'd like to find a protein regimen that is high in the essential amino acids, especially ones needed for healing, but also would like to find tips to condense it down to a smaller portion size. I thought of things like a split pea soup that has protein in all the ingredients. Any good suggestions?

I challenge that it's more efficient and easier to get leucine from animal sources. When the whole chain of production is considered, it requires significantly less resources and processing to grow and process corn and pumpkin seeds than it does animals in agriculture. I don't think it's fair to compare the end product only. Corn and pumpkin seeds could even be further processed into protein powders to achieve the same ease of ingestion, and it would still be more cost-effective than meat.

Thanks for this. One thing that wasn't clear for me was the effect of protein when someone is inactive. Say you are an adult and have a good balanced diet and about 1g/kg protein and you're in an accident and can't move for a month. Would you have less muscle loss if you go to 1.5g/kg protein during that time or would it make no difference? i.e. What is the rate limiter here? The dietary protein or the weight bearing exercise? Does "extra" dietary protein (above RDA) have any effect on muscle mass in absence of exercise or does it just enhance an exercise regime?

What is the difference in MGL formation and absorption between cooking meet and beans or lentils? Since beans, lentils and chickpeas have a lot of carbohydrates compared to meat, and considering that they take more time to cook, would it stand to reason that they would form more MGL? Should they be cooked at low temperature to reduce the MGL formation?

Please consider doing a video on oxylates.

Most people are way over obsessed with protein.

This was an enlightening interview. I'm curious, how do these animal vs. plant protein studies shake out over the long run? Judging from anecdotes, it seems like a lot of former vegans slowly declined in function and health over the course of many years, even if they followed supplement guidelines, exercised, etc.. I guess I'm still hesitant about vegan diets over the long run but this interview definitely changed my views a bit.

I find it hard to watch these ones. As a lacto vegetarian of 35 years, and at times eliminating milk and being totally plant based, my health just continued to decline. Introducing meat, fish and eggs has actually done wonders for me. And I actually am a person who cooks at home, uses a wide variety of whole grains, legumes, fruits, vegetables etc. Supplemented with plant based omega 3 like micro algae oil. Trying fish based omega 3 less than a year ago for the first time resulted in euphoria. I have been slowly introducing more and more animal products to my diet, keeping in all the fruits and vegetables, whole grains from before. I just binged on all the biased content about benefits of eating meat because if I had watched videos like this I would never have believed I could do anything to improve my health, I would have stuck to plant based. My siblings have also moved in a similar direction. One of the things we noticed was hormone balance from introducing eggs, fish and meats. Mental health was a massive one for me too, simply not being depressed anymore has given me so much quality of life. I still think data is missing on long term vegan and selective omnivore diets like vegetarian. My father is also lactose intolerant so much less dairy but still we were developing all the problems attributed to red meat intake. Maybe it’s the genes in the family. At an individual level though it matters if advice is correct. Loving your videos otherwise. I’m still looking for answers though because my diet was on religious grounds it’s a source of existential crisis to deviate.

As a almost carnivore by choice and to help out my health and due to ecological concerns (I know most stop reading now), I thought this would be another Vegan mess of a antiscience video. But I actually watched it to the end and was mostly surprised. I think stunting in industrialized societies is downplayed and the higher calories needed for protein from certain sources as well. But maybe DIAAS is not as good as I hoped. After this video I'll have a look at more videos, looks like there might be new perspectives here to learn from. In the end around 50% of what we think we know is wrong anyway, maybe I get closer to which of those 50% are wrong ;-) Overall I there is nothing in here showing me that my keto carnivore lifestyle is bad for me or the environment. Lets see what happens in the next videos 🙂 So thanks Gil for the insights, I'll keep watching for now.

My grandma (she's old!) is predominantly plant based (cuz I'm an indian and she's a lacto vegetarian)... And she works out a lot (she brisk walks every single day ...hits gym 3-4 times a week for strength training!) ... Also... Lentil isn't hard to chew!!😂😂 She always eats khichdi (that has crushed wheat/rice+millet+lentils+ mung bean+ quinoa+vegetables)...cuz that's easier for her to chew.. And as far as i remember,meat isn't easy to chew... Biting into chicken was a mouth workout of its kind..

How does comparing two types of protein powder, processed foods, compare omnivore and vegan diets for protein?

Scientific consistency is beautiful

I really hope you review the videos and podcast of carnivore MD on KZfaq I believe he has the most optimal diet for humans and I agree with his opinions most of the time

Hello 👋 Can You Do a Review About Oxalates!! Please and Gracias 😊

WOW!!! Did I hear him correctly??? "Making essential amino acids"? Thats amazing!!!

My protein powder of choice is peanut butter powder. Tasty and economical compared to other protein powders.

Great interview! Seems to me like confusion between what's possible versus what's practcal. Way easier and practical w meat and fish and chicken. Who eats lentils so regularly? How much corn and pumpkin seeds to get 3 grams of leucine?

This was amazing and very eye-opening for me. So question if I decided to get my Proteen by way of plant and chicken and fish is that going to kill my cholesterol level like raising it through the roof versus my cholesterol being at normal levels and where does fruit fall into this equation? Y’all are awesome thank you so much

If you see this what do you think of the research that for muscle growth recommendations to eat 2.2g/kg / .8g/lb on the high end (I forgot the Low end) Also from my experience and from what I’ve heard it does also have a satiating effect that can be helpful for weight loss I don’t think that much is actually needed if you’re younger, I’ve seen people on 80g at 200lb high teens in body fat and be just fine. But it is possible they are just gifted or they aren’t building as much as possible

I'm curious if using whey as your main/predominant leucine and essential amino acid source (since whey has such a desirable amino acid content and ratio for muscle preservation) but otherwise eating a plant based diet, whole food, high fiber diet (with some fatty fish thrown in there), would help to avoid some of the potential health issues found in eating meat while reaping the benefits of the similar amino acid profile found in the whey. Yes, whey is still animal but it's low in sat fat and is mostly just protein, so I'd think that it's got to be better on ones body than eating pork and red meat, or even chicken. Thoughts?

I believe wheat gluten are very high in leucine too, very cheap and makes for delicious seitan.

Probably outside of his wheelhouse but it would have been interesting to hear his thoughts on the role of methionine in ageing.

Tbh, I don't eat animal protein anymore, because I love animals.

@24:00 In US (and other countries) corn crops grown mainly for direct human use and byproduct/waste fed to livestock. Same with soy, rice, cotton, and wheat. Good for efficiency but maybe not for us? Also most antibiotics in US/globally used in livestock. Part of big Corp industry (from our demands over many years) as factor in environmental health.

Does any macro tracking app have this?

Finally a down to earth discussion about the twitterbug trigger effect of leucine ;)

Please interview, debate Dr Don Layman - quite different perspective on plant protein

Great video. It seems that any iso something study concludes that the outcome is the same. Kind of makes sense, doesn't it? The problem is that these iso something studies don't prove anything. What about a study where you compare just steak with just beans? Where people can eat until.satisfied. no iso anything. No supplements, all real food. Unethical they call that. So it will never happen. That would be more interesting.

I just started weight lifting and my buddy said that we have to eat 1 g per pound. Ive asked other people who've been lifting for years and they also said 1 gram per pound

The VA has a new page on diet example, which is as I have you shown on your channel, down to the water that is served

Whey comes from cows that are fed soy and corn that has been sprayed with glyphosate (most often under the name of Roundup). While soy and corn are relatively cheap they are far from ideal as a source of food for cows. Glyphosate is a known carcinogen (outlawed in many countries, including our neighbors Canada). How does that weigh into the decision of what type of protein supplement to consume?

to me maintaining your healthy weight in long term is all about how much you eat (portion control). calorie input must equal calorie that your body burns. as you get oder you must eat less because your body doesn't burn as much calories as when you were younger.

DIAAS should be on Nutrition Labels, like Fats have breakdown and Carbohydrates have Fiber and Total Sugars.

The reason protein is not an issue in older age either is that people are not dying of a shortage, if they have access to enough fresh food. People do die of things like cardio vascular disease, cancers, diabetes or the other effects of it etc. Things like meat are full of saturated fat, causal of inflammation etc.

In the bodybuilding world, the rule of thumb has always been to aim for 1gr/lb of bodyweight, but I can't find any research to support this. Would the recommendation of consuming 1.2 gr of protein per kg be applicable to people who engage in strenuous exercise such has weightlifting?

i am really confused about leucine. i was under the impression that leucine is stimulating mTORC1, leading to insulin resistance by its downstream effects. metformin, a diabetes drug, inhibits leucine mediated mTORC1 stimulation. leucine may acutely help with glucose metabolism but may increase insuline resistance in the long term. i would be very interested in your take on this. could leucine and mTOR signaling be implicated in the pathogenesis of diabetes and is „growth“ inducing signaling something we would want as grown adult humans? what about cancer? beta cell burden? seeking out leucine rich foods is directly contradicting a paradigm in the plant based community about pathogenesis of cancer, diabetes etc :) some of us actively restrict branch chained amino acids for that reason.

I just put 1 cup of steel cut oats into Cronometer and it shows 1.6g of Leucine. One cup of frozen corn provides .4g. One cup of lentils has 1.3g and 1 cup of ground beef has 4.3g. So Leucine seems to be readily available in the plant based world but you might want to try and get an extra dose along the way for good measure!! Is that a good way to look at it?

Is 1.2g protein per kg for a bodybuilder the same recommendation?

At some point could you do a video on The Randle Cycle. It seems to explain how both sides of the debate can be correct.

Hey Gil, Is it possible to get Francois Mariotti for an Interview? I really Love His Book "Vegetarian and Plant Based Diets in Health and Disease Prevention" He is an Expert on Plant and Animal Protein and sadly I cant find any Interviews in English

What about the possible link between protein and cancer?... (Animal Vs Plant).... Any validity to this??

@nutrition made simple! I was particularly interested in the quantities of foods required from the menu provided in the first video. Could you please provide a sample including an equal baseline protein goal in grams for each menu, and how many calories it would amount to? If one has to eat a pound of beans and oats to equate what the animal based menu provides in nutrients - then it would seem this would be unrealistic.

How would you construct a diet to provide 1.2G to 1.6G/KG bodyweight of protein while at the same time restricting methionine?

how does this whole thing of Protein complementation work with plant protein? If i wanted it easy I would eat beef all day since it gives me over 20g/100g. I mean judging from the crude protein perspective I had to eat 300g of chickpeas to match the crude protein alone and then I would also have to account for the lesser bioavailability which would make me eat even more. So the question I have is 2 fold: is the bioavailability affected if I combine certain plant proteins? (I really dont know how this is supposed to work but who knows. The DIAAS goes up if i combine) and how much more Plant material would i have to eat to match the content of beef or cheese lets say. I dont want to eat 1,5kg of chickpeas every day :(

Is rice good for you? Assuming it is lundberg rice and not fiked with chemicals from growing process

Hi, thanks for all your careful and helpful content. I'm 70, and changed to about 90% whole food plant based 5 months ago, after eating a fair bit of junk food most of my life. Better late than never hopefully. Really enjoying the food and I feel generally much better. I've stated making bread with whole wheat and whole spelt flours. I love it and eat 2 or 3 slices a day. Is this too much and do I need to reduce the amount or remove it from my diet?

I used to supplement leucine until I read that MTOR has been linked to aging. Thoughts or information?