Everything You’ve Heard About Protein Is Wrong (Eat Double!)

https://www.dralexnewsletter.com/ Join the community by signing up to my daily newsletter! Practical health advice, straight to your inbox, every morning. A well respected nutrition professor recently told millions of listeners that the whole protein conversation is overblown, that the official guideline is plenty and the shakes and bars are a waste of money. A lot of you sent me that episode asking if he was right. He mostly is, and I want to show you exactly why before I explain the part he leaves out. That official 0.8 grams per kilogram figure everyone quotes has a stranger origin story than most people realise, and once you know how it was calculated you understand why it was never meant to be a target. Your body also has no way to store spare protein the way it stores fat or carbohydrate, which changes how you should think about every shake and bar you have ever bought. In this video I walk through the professor's argument properly, including the amino acid science behind why plant foods are not missing anything the way people assume, before I explain why I still recommend more than the guideline for anyone who trains and wants to stay strong into old age, and exactly what conditions come attached to that advice. In this video you'll learn: -Why the 0.8 gram guideline was deliberately built as a ceiling rather than a target -The genuinely odd nursing home experiment behind that famous number -Why your body has nowhere at all to store extra protein -Why plant foods are not actually missing amino acids -What newer research using a different method suggests about the real requirement -Why extra protein does nothing for you without exercise to give it a purpose -Which everyday foods give you the best return without the ultra processed extras -Who genuinely needs to be careful before raising their protein intake If you train regularly and want to stay independent, strong and mobile well into your seventies and eighties, this is the difference between eating enough to avoid deficiency and eating enough to actually build the body that gets you there. TIMESTAMPS 00:00 – Introduction 03:22 – What protein actually does in your body 06:13 – Where the 0.8 grams per kilogram number came from 09:43 – Your body has nowhere at all to store protein 11:50 – Plants aren't missing amino acids 14:01 – Why I still tell you to eat more than the guideline 16:26 – What the newer research actually suggests 18:55 – Extra protein only works if you give it somewhere to go 21:56 – Where I want that protein to come from 24:41 – The one group who genuinely need to be careful 26:27 – What I'd like you to take away REFERENCES Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group https://pubmed.ncbi.nlm.nih.gov/23867... Dietary Protein Requirement of Men Over 65 Years Old Determined by the Indicator Amino Acid Oxidation Technique Is Higher than the Current Estimated Average Requirement https://pubmed.ncbi.nlm.nih.gov/26962... Evidence that protein requirements have been significantly underestimated https://pubmed.ncbi.nlm.nih.gov/19841... Exercise training and nutritional supplementation for physical frailty in very elderly people https://pubmed.ncbi.nlm.nih.gov/8190152/ Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis https://pubmed.ncbi.nlm.nih.gov/23134... A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults https://pubmed.ncbi.nlm.nih.gov/28698... Carcinogenicity of consumption of red and processed meat https://pubmed.ncbi.nlm.nih.gov/26514... Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #doctoralex #proteinmyths #musclehealth #healthyaging #nutritionscience