Today, dietary experts agree on one thing—that protein is the #1 dietary priority to survive (and thrive).

Yes, humans need carbs to fuel an energetic life and natural, nutritious fats for hormone and cellular health, but protein is the #1 dietary priority—and this episode will explain why.

You will learn exactly why we need sufficient dietary protein and why many people fall short of this goal, why restrictive diets (like fasting, keto, or being plant-based) put you at an automatic disadvantage, why getting enough protein can be a challenge and how to overcome that challenge, and the differences in bioavailability for different proteins—such as beans and rice vs. steak, hamburger, eggs, and the #1 supplement whey (which is vastly superior to unhealthy plant proteins).

We also talk about the 9 essential (and 11 non-essential) amino acids and the reason why the essential ones must come from your diet. You will learn about the “Leucine threshold” to trigger muscle protein synthesis, the optimal times to consume protein and how much to eat, and why protein is an integral part of achieving long-term weight loss. I also explain what crash diets that feature low amounts of protein do to your body and metabolism and why the goal is to be in an anabolic or metabolic state, and not a catabolic state.

As you will hear, the most important thing is to simply try to raise awareness of where you fall in terms of protein intake, and then prioritize! This dietary strategy will keep you away from indulgent foods and lower nutrient density foods. For a quick, easy protein boost, get a bag of B.rad Whey + Creatine Superfuel on Amazon or BradNutrition.com and stir into a glass of water.

TIMESTAMPS:

Protein in the dietary centerpiece. We don’t need to meet our target perfectly every day as long as we make it up. [01:00]

Many people are believed to be falling short these days on optimal protein consumption because of the popularity of so-called restrictive diets. [03:00]

It is difficult to optimize protein because there are not a lot of quick on-the-go snack foods that are high in protein. [05:00]

We have to be concerned about the amino acids and getting leucine. [07:00]

Sarcopenia is the age-related muscle loss from lack of protein. [11:00]

Eating whey is a good way to supplement your need for protein. [12:00]

What is the recommendation for sufficient protein intake? Consume one gram per pound of your ideal body weight. [17:00]

What is the protein content of an egg? There are 6 grams of protein in the whites whereas the yolk is rich with fat and other nutrients that are difficult to get from other areas of the diet. [22:00]

If you are habitually under consuming protein, you will soon develop a disease. [29:00]

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Brad Kearns: How To Ensure You Consume Enough Protein