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World-Leading Muscle Researcher: How Much Protein Per Meal Actually Buil...

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In this episode of The Proof, I’m joined by Dr Luc van Loon, one of the world’s leading researchers in protein metabolism, muscle physiology, and ageing. We explore what actually happens to protein once you eat it, how muscle adapts to training and inactivity, and why so much of the public conversation around protein misses the nuance.
We also dig into ice baths, anabolic resistance, plant based versus omnivorous diets, and why protein quality matters most when people eat less, not more. This conversation cuts through hype and focuses on what the evidence really tells us about muscle, health, and ageing.
This episode highlights how protein, movement, and context work together, and why simple rules rarely apply when it comes to muscle health and longevity.
You can connect with Dr Luc van Loon and explore his work in more detail via his research group at http://www.m3-research.nl/, and his academic profile at http://www.maastrichtuniversity.nl/lj..., where you can find his publications and ongoing research in protein metabolism, muscle physiology, and ageing.

Timestamps
00:00 Intro
01:56 How Protein Research Evolved in Exercise Physiology
03:50 How Muscle Protein Synthesis Actually Works (Mechanisms Explained)
06:50 Tracing Amino Acids From Food Into Muscle Tissue
09:50 Biggest Myths About Protein Intake (What the Public Gets Wrong)
17:26 Protein Digestion, Absorption, and Where Amino Acids Go
36:25 Anabolic Resistance Explained: Why Muscle Response Declines With Age
44:52 How Much Protein Do You Really Need? Optimal vs Adequate Intake
52:29 How Protein Digestion Studies Are Designed (And Their Limitations)
59:22 Omnivore vs Vegan Diets: Muscle Protein Synthesis Compared
01:07:58 Protein Quality vs Quantity: What Actually Builds Muscle
01:10:16 Protein Powders, Isolates, and Supplements: Do They Help?
01:14:14 Protein Requirements
01:16:37 IGF1, Protein Consumption and Cancer
01:21:29 Amino Acids Explained: How the Body Rebuilds Protein From Steak
01:28:05 Anabolic Response Explained: When Amino Acids Actually Build Muscle
01:29:40 Supplements and Muscle Protein Synthesis
01:38:10 Muscle Protein Turnover, Aging, and Preventing Muscle Loss

The Longevity Nutrition Expert: You’re Focusing On The WRONG Protein Met...

In this conversation, Simon Hill discusses protein amount versus source with Walter Willett. Across the usual intake range studied (around 12 to 25 percent of energy), total protein or protein density shows little association with major health outcomes, while the source is strongly linked: higher animal protein, particularly from red meat (and some dairy), associates with higher cardiometabolic risk, whereas plant protein from legumes, soy and nuts associates with lower risk.

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