Protein is far more than a building block for muscle—it’s essential for metabolic health, insulin sensitivity, and preventing conditions like type 2 diabetes and sarcopenia. But how much do we truly need? And could too much protein, especially from meat, actually be harmful? This episode challenges the conventional RDA of 0.8 g/kg, presenting research that supports higher intakes of 1.2–2 g/kg for maintaining muscle, improving body composition, and promoting longevity. We also confront myths around protein timing and the so-called "anabolic window.” Lastly, we address concerns about protein’s links to cancer, heart disease, and kidney function, showing how exercise can redirect growth factors like IGF-1 to promote repair while mitigating risks. Download my “How to Train According to the Experts” guide—your go-to resource for distilled advice on training, nutrition, and supplementation from nearly 100 episodes of this show: https://howtotrainguide.com/ CHAPTERS: 00:00:00 Introduction 00:02:47 Why muscle matters 00:05:12 Why do we lose muscle? 00:06:46 How to negate anabolic resistance 00:07:39 Why it's never too late to build muscle 00:08:20 Requirements for overweight & obese individuals 00:09:07 Exposing the flaws of the RDA 00:10:27 Optimal intake when resistance training 00:11:10 What to do when losing weight 00:12:24 Does protein harm healthy kidneys? 00:14:14 How important is distribution? 00:16:27 Debunking the "anabolic window" 00:18:04 Benefits of pre-sleep intake 00:19:36 Timing & distribution takeaways 00:20:17 What are the best sources? 00:23:22 Animal vs. plant protein 00:25:44 Protein supplements (whey, casein, & collagen) 00:27:14 Does high intake accelerate aging? 00:30:49 Why exercise changes the story 00:33:19 What we can learn from athletes 00:33:54 Does high intake accelerate atherosclerosis? 00:36:08 8 key takeaways EPISODE LINKS: Show notes & transcript: https://www.foundmyfitness.com/episodes/protein PODCAST INFO: Apple Podcasts: https://podcasts.apple.com/us/podcast/097-the-science-of-protein-and-its-role-in/id818198322?i=1000679379454 Spotify: https://open.spotify.com/episode/1xoyRtBztmq0YVJ3IcWDl7?si=KB3yIlEjQPuFBqds3MRboA SUPPORT MY MISSION: Signing up as a FoundMyFitness Premium Member grants you exclusive access to my monthly AMAs and second podcast. Join here for just $15/month: https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=protein_podcast SOCIALS: https://twitter.com/foundmyfitness https://facebook.com/foundmyfitness https://instagram.com/foundmyfitness #protein