Podcast Summary: The Neuro Experience

Episode Title: Should You Be Taking Amino Acid Supplements Instead?
Host: Louisa Nicola (The Neuro Experience)
Guest: Angelo Keeley, Co-founder & CEO of Kion
Release Date: September 9, 2025

Overview

This episode explores the critical role of amino acids and protein in human health, particularly in athletic performance, muscle preservation, fat loss, and healthy aging. Angelo Keeley, a leading expert and entrepreneur in the supplement space, joins host Louisa Nicola for a deep-dive into the science of protein metabolism, the nuances between different protein sources, and practical strategies for maintaining muscle and metabolic health—especially for women in midlife. The conversation challenges common nutrition myths and unpacks how essential amino acid (EAA) supplements may offer potent benefits above traditional protein intake, especially with age and during caloric restriction.

Key Discussion Points & Insights

1. Protein’s True Role in the Body vs. Common Misconceptions

• Protein is not just about muscles. While most of the fitness industry focuses on muscle protein synthesis, Keeley emphasizes that proteins serve as the building blocks for bones, organs, skin, hormones, enzymes, hair, and more ([03:16]-[09:01]).
  • Quote: “Less than 10% of protein is used for energy… The reason why you eat protein is to maintain your body.” — Angelo Keeley [00:14]
• Analogy: Protein is the structural material for your body, just as wood, brick, and nails are for a house.
• Continuous turnover: Our bodies are constantly breaking down and rebuilding proteins—even skin protein requires renewal every day.

2. Amino Acids: The Engines of Protein Synthesis

• What are amino acids?
  • Proteins are made up of amino acids, which are divided into essential (cannot be made by the body) and non-essential (can be synthesized internally) types ([18:54]-[22:26]).
  • Essential amino acids (EAAs) are both required and active: They not only supply building blocks but trigger the signaling pathways for protein creation.
    • Quote: “Essential amino acids actually communicate to the body to break down and to rebuild proteins.” — Angelo Keeley [20:10]
• Leucine: Especially important, leucine is the key trigger for muscle protein synthesis. With aging, more leucine is needed per meal to achieve this ([22:26]-[23:41]).

3. Not All Proteins Are Equal: Food Sources, Absorption, and Age Factors

• Plant vs. animal protein:
  • Plant proteins are generally less digestible and less concentrated in EAAs (with exceptions like soy and spirulina).
  • Animal-based proteins (dairy, eggs, meats) have a more complete EAA profile and superior bioavailability ([20:10]-[23:41]).
• Digestibility & mixed meals: Protein is absorbed and utilized differently depending on the source and presence of other foods ([23:49]-[27:15]).
  • Quote: “Steak on its own is not very anabolic. It doesn’t stimulate that much protein synthesis.” — Angelo Keeley [35:20]

4. Protein Requirements Across Lifespan, Especially for Midlife & Aging

• Turnover rates & reserves: Muscle acts as an “amino acid bank” for the body. Without adequate dietary protein (especially EAAs), the body will catabolize muscle tissue to supply other needs ([10:56]-[13:25]).
• Aging and assimilation: With age, protein digestion and sensitivity to EAAs decline, increasing the amount and quality needed to preserve muscle ([27:15]-[31:21]).
  • Quote: “As we get older, we need even more of the essential amino acids and we particularly need more leucine.” — Angelo Keeley [29:09]

5. Supplements: Comparing Whole Food, Powders, and Amino Acid Supplements

• Potency difference:
  • Gram-for-gram, whey protein is about 3x as stimulating for protein synthesis as steak; high-quality EAA supplements can be 3x stronger than whey—especially when formulated for older adults ([27:15]-[31:21]).
    • Quote: “Three grams of essential amino acids are equal to 20 grams of whey protein in studies.” — Angelo Keeley [31:21]
• EAA supplements are not a replacement but a tool: Particularly for those with higher needs, calorie restrictions, or difficulties consuming enough quality protein through food ([32:19]-[32:19], [56:18]-[60:00]).

6. Resistance Training and Nutritional Synergy

• Exercise vs. nutrition: Both are powerful, and their combination yields optimal results. Nutrition alone (particularly EAAs) can preserve or even build muscle during inactivity (as shown in NASA bed rest studies), but exercise offers unique metabolic benefits ([35:31]-[39:03]).
  • Quote: “Both are true at the same time… If you add something like essential amino acids, you’re going to get all of these added benefits.” — Angelo Keeley [39:03]

7. Protein (EAA) Needs During Weight Loss & Caloric Restriction (GLP-1s / Ozempic)

• Risk of muscle loss: Rapid or significant weight loss without sufficient protein (EAAs) leads to loss of muscle as well as fat.
  • Maintaining or increasing EAAs during aggressive calorie cuts can preserve muscle and target only fat loss ([50:38]-[56:01]).
  • Quote: “When people simply do calorie restriction… but they take essential amino acids… they literally can lose no muscle and only lose fat.” — Angelo Keeley [55:27]
• Practical guideline: Under caloric restriction, EAA needs go up significantly—potentially 3x the normal intake per serving.

8. Actionable Recommendations & Practical Takeaways (Especially for Midlife Women)

• How much protein/EAA per day?
  • RDA is outdated and too low—adults aiming for muscle maintenance should consider ~1g protein/lb ([43:57]-[47:06]).
  • Distribute intake throughout the day (every ~3 hours) for maximal benefit.
  • Use high-EAA, leucine-rich sources and/or supplements as aging reduces efficiency.
• How much EAA supplement?
  • Consistency matters most—1 scoop/day is a good baseline; 2–3 scoops/day (up to 15 g/serving) offers additional benefits depending on needs ([56:18]-[60:00]).
  • Higher intakes (up to 4–5 scoops/serving) may be warranted in periods of injury recovery or aggressive dieting.
  • EAAs don’t break a fast and can offer cognitive benefits, including increased focus and neurotransmitter support ([60:00]-[61:23]).

9. Choosing the Right EAA Supplement

• Transparency: Only choose brands that disclose exact amino acid content (all 9 EAAs, not just BCAAs, no proprietary blends).
• Formula matters: Look for research-aligned leucine-enriched formulas, avoid unnecessary extras ([62:37]-[65:25]).

10. Memorable Quotes & Moments

• “Essential amino acids… are the active component.”—Angelo Keeley [20:10]
• “With muscle, it’s like 1–2% turnover, but with liver proteins, it’s 30% every day.”—Angelo Keeley [10:56]
• “If you do not eat enough protein, you’re actually going to start to eat away at your muscle.”—Angelo Keeley [00:00]
• “Honestly, steak on its own is not very anabolic. It doesn’t stimulate that much protein synthesis.”—Angelo Keeley [35:20]
• “Three grams of essential amino acids are equal to 20 grams of whey protein in studies.”—Angelo Keeley [31:21]

Notable Timestamps

• 00:14 — Keeley: Only 10% of protein used for energy—most is for rebuilding
• 09:01-10:49 — The broader role of protein in healing and turnover (Louisa’s burn example)
• 17:34 — Critical differences in protein quality across sources
• 20:10 — Essential amino acids as requirement and trigger (“active component”)
• 27:15 — Gram-for-gram potencies: steak vs. whey vs. EAA supplements
• 31:21 — Aging and the importance of increased leucine
• 35:20 — Steak is less anabolic alone; exercise synergy is key
• 39:03 — Exercise and nutrition are both essential; combined effect
• 50:38 — Muscle loss during weight loss, and how EAAs can counteract this
• 56:18 — How much EAA is needed; up to 15g per serving for maximal benefit
• 62:37 — How to pick a high-quality EAA supplement; red flags & best practices

Tone and Language

• Direct, enthusiastic, and evidence-based. Keeley and Nicola blend metaphor, real-world practicality, and clear explanations of complex science.
• Encouragement to “keep it simple and keep it practical”—focus on what works and is proven, not just what’s trending.

Final Takeaways

• Protein and, more specifically, essential amino acids, are vital throughout life—not just for athletes, but especially for healthy aging and during times of stress or calorie cuts.
• Not all proteins or supplements are created equal. Quality and timing matter more with age.
• EAA supplements are a validated, practical tool to help meet increased needs—particularly as it becomes harder to maintain muscle and metabolism through food alone.
• Prioritize transparent, research-backed EAA products. Consider supplementing consistently, especially around periods of higher stress, recovery, or caloric restriction.
• Ultimately, combine resistance training with optimized nutrition for best protective effects throughout life.