Shocking Truth About Protein & Why You Need To Eat More For Longevity | Dr. Mark Hyman

Get my FREE guide 3 Steps to Reverse Aging when you sign up for my weekly health picks ๐Ÿ‘‰

View the Show Notes For This Episode:

Protein is a crucial nutrient that plays a vital role in maintaining and enhancing our overall health. Whether youโ€™re an athlete looking to build muscle, aiming for weight management, or simply interested in optimizing your nutrition, protein can benefit you in some pretty amazing ways.
In todayโ€™s episode of my series Iโ€™m calling Health Bites, I discuss all things proteinโ€”its importance for your health and well-being, how to increase your protein intake, and even a delicious protein-rich smoothie recipe I use to start my day off right.

This episode is brought to you by Cozy Earth and AG1.

Right now, you can save 40% when you upgrade to Cozy Earth sheets. Just head over to and use code DRHYMAN.

Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to and get 10 FREE travel packs with your first order.

In this episode, I discuss (audio version / Apple Subscriber version):
What is protein and why do we need it? (3:32 / 1:44)
The biggest risk factor for age-related decline (6:48 / 5:00)
How protein affects our appetite and metabolism (7:13 / 5:25)
Why the quality of your protein matters (11:28 / 9:40)
Getting adequate protein as a vegan (14:18 / 12:30)
How much protein do you need and how to get more in your diet (15:42 / 13:54)
My chocolate raspberry smoothie bowl recipe (19:07 / 17:19)

Mentioned in this episode
Me at 40 years old vs 60 years old:

Dave McKinnon

  • @user-br9xi4ny8j says:

    you are a great teacher

  • @lauraquigley6403 says:

    Thank you Dr!๐Ÿ™๐Ÿ™๐Ÿ™

  • @stephweissinger says:

    150 lbs. How do you get enough protein in 1 meal a day?

  • @learn2loveU says:

    Thank you for this reminder: As a vegetarian, I always seek ways to increase my protein intake and started consuming sprouted Horse Gram, a powerful legume which is packed with protein, fiber, and other essential nutrients ๐Ÿ™‚.

    • @loretta6089 says:

      Plant based protein will never be as good as protein from Meat pure and simple. Just curious how long you’ve been a vegetarian and do you eat dairy and eggs?

  • @ligibson3585 says:

    For most people it’s more realistic to eat plant based protein than the type of meat you advocate ( especially there in USA?)

    • @zzcaptainmastiv2727 says:

      take some good advice my friend, it’s not realistic to your body, gold standard tests show deficiencies and brain DHA does not even exist in plants, another example is plant sterols are significantly less effective.

    • @truthnotfeelings says:

      Eggs sardines and salmon are quite affordable and available at high quality. If you cannot get grass-fed grass finished goat whey, beef or pasture raised chicken , the for mentioned can be great options.
      Prayerfully this helps.

  • @ceceliamanalim715 says:

    I eat protein more than anything

  • @SoSo-ss6ub says:

    …and if you only eat one meal a day, are you supposed to shovel in your daily amount of protein in that one meal? That’s a lot

  • @MrQuadcity says:

    Here are the key takeaways from Dr. Mark Hyman’s discussion on the importance of protein for longevity:

    1. **Critical Role of Protein**: Protein is the only macronutrient required in large quantities by the body. It’s essential for building and maintaining muscle mass, bone structure, and the immune system.

    2. **Misconceptions About Dietary Needs**: There is no biological requirement for carbohydrates, and only a minimal need for essential fatty acids from fats. The real need is for a higher intake of quality protein.

    3. **Inadequate Dietary Guidelines**: Current dietary guidelines for protein intake are minimalistic and aimed at preventing deficiency diseases rather than promoting optimal health. The actual requirement is likely much higher, especially as we age.

    4. **Quality of Protein Matters**: Not all proteins are equal. Grass-fed, regenerative meats, and wild-caught or regeneratively farmed fish are superior sources of protein. Industrial meat, often laden with hormones and antibiotics, is less desirable.

    5. **Challenges for Vegetarians and Vegans**: Obtaining adequate protein and essential amino acids, especially leucine, is more challenging with a plant-based diet. It requires careful planning and possibly supplementation.

    6. **Protein’s Role in Metabolism and Appetite**: Protein helps regulate appetite and metabolism by decreasing the hunger hormone ghrelin and increasing peptide YY. It also has a high thermogenic effect, aiding in weight management.

    7. **Increasing Protein Intake**: Aim for 30-40 grams of protein per meal, considering the size of the palm as a guide for portion sizes. Include quality protein sources in your diet, and consider the timing of protein consumption to maximize its benefits.

    8. **Recipe for Success**: Incorporating protein-rich meals, like the provided chocolate raspberry smoothie bowl recipe, can help increase protein intake while offering a balanced combination of healthy fats, fiber, and phytochemicals.

    9. **Longevity and Muscle Maintenance**: Adequate protein intake is crucial for preventing muscle loss, a significant driver of age-related diseases. As we age, our protein needs increase, making it even more essential to focus on protein consumption.

    10. **Critical Thinking About Protein Sources**: It’s important to move beyond ideological views on protein sources and focus on scientific evidence, considering the health and environmental impacts of different types of protein.

    Dr. Mark Hyman shared a recipe for a Chocolate Raspberry Smoothie Bowl. Here are the details:

    **Smoothie Base Ingredients:**
    – 1 scoop of H Pharmacy super simple grass-fed chocolate protein
    – 3/4 cup of unsweetened vanilla almond milk (or Macadamia milk)
    – 1 cup of baby spinach, loosely packed
    – 2/3 cup of cauliflower rice (for creaminess)
    – 1 tablespoon of flax seeds (source of omega-3 fats, lignans, and fiber)
    – 1/4 teaspoon of cinnamon (for flavor and blood sugar regulation)

    – 1.5 teaspoons of cacao nibs
    – 1 teaspoon of hemp seeds
    – 1 tablespoon of sliced almonds
    – A handful of raspberries (or any berries/fruits of your choice)

    1. **Prepare the Smoothie Base**: Place all the smoothie base ingredients into a blender. Puree until the mixture is smooth.
    2. **Create the Bowl**: Pour the smoothie mixture into a bowl.
    3. **Add Toppings**: Sprinkle the cacao nibs, hemp seeds, sliced almonds, and raspberries over the top of the smoothie mixture.
    4. **Enjoy**: Your Chocolate Raspberry Smoothie Bowl is ready to eat. Enjoy it with a spoon!

  • @forestforthetrees1111 says:

    You mentioned goat whey protein for vegetarians.
    What is a good brand, and where do we get it? Thank you.

  • @pinakkoladaa says:

    I am sick and tired of all these con artists whos only purpose is to attract people by telling ”shocking true” and make money

  • @mikerepairsstuff says:

    Dr. Hyman Happy New Year! Will never forget watching your milk videos and how you helped me improve my health. ๐Ÿ™ thank you ๐Ÿ™

  • @Erinkenny0722 says:

    I understand the feed lot meat not being optimum, however, I am not in a place to purchase the grass fed grass finished or organic meat…what I’m doing at present is I’m following a high protein keto/vore type diet with conventional protein which I know has to be better than how I previously ate…standard american…and I’m down 50 lbs.and kept it off for 4 years… and I’m leaving the rest to God….all I can do

    • @truthnotfeelings says:

      Salmon sardines and eggs are usually quite available at a decent standard. They also tend to be quite affordable and great for keto.ย 
      Salmon ideally wild but sardines are almost as good (more omega-3 less mercury) and tend to be cheaper.
      Eggs are a complete protein full of choline and b vitamins, which Iโ€™m sure you know. These can be helpful for reaching your financial goals along with being healthy.
      Prayerfully this helps.

    • @ScottJones-ni7de says:

      I eat the same most cattle is feed on grass pastures its only during the last 3 months they may finish them with grains, there is not much nutritional difference between grass finished and grain finished. I only buy beef when its on sale.

    • @ScottJones-ni7de says:

      Support a local rancher if you can, my family made the investment into buying a whole cow this fall.

  • @AnonZero0 says:

    *Thank you!*

  • @lynndecarlo6704 says:

    Can you use flax seed meal in the smoothie instead?

  • @ScottJones-ni7de says:

    His smoothies are terrible ingredients.

  • @lokeshacm says:

    Man it’s impossible for me to get grass fed meat/dairy. Sadly, have to depend on the industrial protein sources.

  • @acj514 says:

    Terrible breakfast recipe! No offence please ๐Ÿ™‚ I prefer 6 eggs forever! lol bacon and eggs even better!

  • @millesoc says:

    How do you apply .8G per kilo into real life? Is that a 6 Oz steak 3 times a day? 1 can of tuna and a serving of whey protein? Thank you

  • @Creative_soil says:

    I eat mostly hamburger, sardines and eggs. I drink only water. No processed food, no sugar, no plants. At 56 I feel great.

  • @CapnJack100 says:

    Timely video. I was watching the documentary on Netflix You are what you eat. This info needs to go along with it.

  • >