Protein Myths vs Facts: What Science Really Says About Your Protein Choices

In this evidence-based episode, orthopedic surgeon Dr. Patrick Denard breaks down the science behind different protein sources and reveals what really matters for your health and longevity. Discover why maintaining adequate protein intake becomes increasingly important as we age, with research showing that proper protein consumption can significantly impact your health span.

Learn about the surprising differences between protein types:

• Why whey protein contains higher leucine content (crucial for muscle synthesis)
• How protein needs change after age 50 (with clear recommendations)
• The unexpected cardiovascular benefits supported by recent research
• How protein intake impacts blood glucose control and inflammation

Dr. Denard explains why increasing your protein intake to 1.2-1.5g per kg of body weight daily could reduce your all-cause mortality risk and help maintain muscle strength throughout life. With falls being the leading cause of accidental death over age 65, this information could literally save your life.

TIMESTAMPS:00:00:00 Introduction to protein types debate00:01:33 Today's sponsor: Complete Surgical Nutrition00:02:15 Why protein matters for longevity00:04:41 Protein types defined and compared00:07:56 The critical role of leucine in muscle synthesis00:09:54 Protein sources for athletes and older adults00:11:43 Inflammation and protein consumption00:14:10 Protein's impact on heart health00:17:13 Blood glucose control benefits00:22:20 How much protein you actually need00:24:17 Key takeaways

STUDIES CITED:

• 2018 Grip Strength and Mortality Study (PMID: 28991040)
• 2019 Nutrients Study on Protein Composition (PMID: 31683779)
• 2021 Sports Medicine Study on Plant vs Animal Protein (PMID: 33599941)
• 2021 Nutrients Review on Protein Types (PMID: 33652669)
• 2021 Nutrients Study on Glucose Control (PMID: 34202422)
• 2023 British Journal of Nutrition Systematic Review on Inflammation
• 2024 Clinical Nutrition Systematic Review on Cardiac Health
• 2001 Meddah et al. Study on Gut Microbiome
• 2022 Zhou et al. Study on Intestinal Bacteria
• 2017 Sanchez-Moya et al. Study on Prebiotic Effects
• Framingham Offspring Cohort Study on Grip Strength (PMID: 26525088)
• Multiple studies on leucine content and muscle protein synthesis

SPONSOR: Complete Surgical Nutrition - Visit CompleteSurgicalNutrition.com

Next episode: The Science of Long-Term Healthy Relationships