The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

There is so much useful information packed into this Podcast episode! After listing to the episode and calculating how much protein I get from my typical (vegan) meals, I realized that I do not get enough of it.

Some notes I took:

Protein timing and the anabolic window: Consuming protein either before or after your workout is equally effective.

Distributing protein across the day: Evenly distributing protein intake across 3–4 meals is ideal. Daily intake is ultimately more critical than meal timing.

Pre-sleep protein intake: Consuming protein before bed can enhance overnight muscle protein synthesis, supporting recovery and performance.

Protein intake optimization for plant-based eaters: (1) Consuming a larger quantity of total protein to compensate for lower quality. (2) Diversifying plant-based protein sources to create complementary amino acid profiles. (3) Supplementing with plant-based protein isolates or concentrates:

Similar Aha moments about nutrition I got from reading the "Omega-3 Supplementation Guide" by Dr. Rhonda Patrick and "Iron Deficiencies are Very Bad and You Should Treat Them" by Acesco Under Glass.

I continuously collect information about nutrition on this page.