How much protein do we really need, and does the source matter for strength, longevity, or planetary health? In this episode, I am joined by Dr Matthew Nagra, naturopathic doctor and nutrition science communicator known for translating complex evidence into clear, practical advice. Together we explore one of the most debated questions in nutrition: how to optimise protein intake for both health and performance.
For decades, animal protein has been promoted as the superior option for building muscle and preserving strength. Yet emerging research tells a different story, showing that plant protein can provide the same benefits when consumed in sufficient amounts and may offer added protection against chronic disease. In this conversation, we look at what the science actually shows, from muscle synthesis and ageing to cardiovascular outcomes and sustainability.
What We Cover
- The optimal protein range for strength, muscle and longevity, typically 1.2 to 1.6 g/kg
- Whether animal protein provides any advantage over plant protein
- Why training drives progress more than protein alone
- Findings from large population studies linking plant protein to lower disease risk
- The Andrea Glenn study on protein density, plant-to-animal ratio and heart health
- The truth about IGF-1 and mTOR, and why protein intake from plants is not a concern
- How to meet optimal protein needs on a plant-predominant or fully plant-based diet
- Environmental data showing why plant protein is better for the planet
- Common misconceptions about eggs, choline and nutrient adequacy
- The real story behind heavy metals in protein powders and how to choose safe options
Protein is neither harmful nor a magic bullet. By focusing on total intake, regular resistance training, and a shift towards plant sources, you can support muscle, longevity and planetary health without confusion or compromise.
You can learn more from Dr Matthew Nagra by following him on Instagram and YouTube, or by visiting his website where he shares articles, resources and practical advice on nutrition and healthy living.
- Intro (00:00)
- The Protein Problem No One Can Agree On (00:57)
- Are You Eating Enough or Too Much Protein? (6:10)
- The Truth About Plant vs Animal Protein (16:16)
- What Really Drives Muscle Growth (21:57)
- The Surprising Science on Protein and Aging (24:42)
- Does Your Protein Choice Affect Disease Risk? (41:02)
- What Long-Term Studies Reveal About Health and Longevity (44:58)
- Is More Protein Always Better? (58:11)
- Why Nutrition Research Is So Confusing (01:07:10)
- The Hidden Cost of Animal Protein (01:13:35)
- Final Thoughts That Might Change How You Eat (01:43:53)
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More about Matthew Nagra
Dr Matthew Nagra is a naturopathic doctor devoted to bringing the most up-to-date, evidence-based nutrition information to his patients in his Vancouver-based practice, and to the public via social media, presentations, and scientific publications. He aims to correct mis- and disinformation in a way that is easily digestible, helping people to make fully informed dietary choices. He has also contributed to multiple nutrition textbooks, including Springer Nature’s Handbook of Public Health Nutrition, and is a nutrition science advisor for the highly anticipated documentary, The Game Changers 2.
