5 Reasons Experts are WRONG About Eating Protein | Dr. Gabrielle Lyon

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Protein is Bad for Bone Health (00:00:17)

Protein is a crucial component of bone.
Individuals with low protein intake have a higher risk of fractures, including hip fractures.
Multiple meta-analyses support the positive impact of dietary protein on bone health.

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Multiple meta-analyses show that protein improves glomerular filtration rate, the way in which the kidneys process.
There is no evidence to support that healthy kidneys are negatively affected by dietary protein.
The misconception may have arisen from the observation that increased protein intake leads to increased urinary excretion of calcium.
However, this is not a valid reason to reduce protein intake as calcium is rarely found without protein in foods, especially in dairy products.
Carbohydrates and elevated blood sugar levels, not dietary protein, are toxic to the kidneys.
A protein-forward nutrition plan is beneficial for all organ systems in the body, including the kidneys.
Reducing protein intake may be beneficial in severe cases of kidney disease, but this should be determined by a nephrologist.
The recommended daily protein intake is 0.8 grams per kilogram of body weight, which is sufficient for sedentary individuals.
However, active individuals, athletes, and those looking to build muscle may need more protein, up to 1.2-2.0 grams per kilogram of body weight.
Protein is essential for building and repairing tissues, including muscle, skin, and hair.
It also helps regulate hormones, enzymes, and immune function.
A high-protein diet can help with weight loss and maintenance by increasing satiety and reducing cravings.
Protein is also important for maintaining muscle mass during weight loss and aging.

As individuals age, they require more dietary protein to maintain muscle mass and tissue health.
Muscle protein synthesis declines with age, and a higher protein intake is necessary to stimulate muscle tissue.
Regular physical activity and a higher protein intake can mitigate the age-related decline in muscle protein synthesis.
The body may become more efficient at muscle protein synthesis when conditioned to a higher protein diet.
High protein diets may not be as harmful as previously believed, and there is no known upper limit for protein intake.

There is no evidence to support the claim that high protein diets increase the risk of advanced glycation end products (AGEs).
Excess calories, excess carbohydrates, and processed foods are of greater concern for AGE formation than dietary protein.

Protein is more important than calories for building muscle and is an essential nutrient for survival.
Protein demand increases when someone is sick, injured, or aging, and the recommended dietary allowance (RDA) for protein is too low, especially for these individuals.
Optimal protein intake is 0.7 to 1 gram per pound of ideal body weight, while high protein intake is 1.5 grams of protein per pound of body weight.
Protein is made up of 20 different amino acids, each with different needs and functions, and there may be an axis between muscle and brain where not meeting protein requirements can disrupt fundamental signaling and send alarm signals to the brain.
Protein turning into fat is difficult to achieve, and excess protein may prioritize carbohydrate storage, leading to more fat storage.

People on a plant-based diet need to eat more protein compared to those on a non-plant-based diet.
A good target for plant-based individuals is to double the recommended daily allowance (RDA) of protein, which is approximately 1.6 grams per kilogram of body weight.
Doubling protein intake helps ensure adequate amino acid needs are met.
The lower amino acid quality of plant-based proteins compared to animal-based proteins necessitates a higher protein intake for plant-based individuals.
Just as a plant-based diet may have lower amino acid quality, a carnivore diet may have lower phytonutrient content.
Micronutrient deficiencies can occur on restrictive diets like a ketogenic diet, requiring a conscious effort to consume more vegetables to compensate for the lack of fruits and grains.
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