Brad Stanfield on Whey Protein
12 episodes · 25 references · 2023–2026
- Stanfield consistently recommends 1.2–1.6 g protein per kg body weight daily, citing meta-analyses showing benefits for muscle building, weight loss, and aging - He advises patients to use low-calorie protein shakes during fasting windows and to space protein intake evenly throughout the day - No evidence of personal consumption; cautions about lead contamination in protein powders and high protein intake with kidney disease
Benefits
- Meta-analysis of 24 weight-loss trials shows most benefits at 1.0–1.6 g/kg/day protein intake - Higher protein intake (1.1 g/kg/day) preserved 40% more lean body mass over three years compared to 0.8 g/kg/day - Protein supplementation with resistance exercise produces significantly greater strength improvements in older adults
Best Practices
- Target 1.6 g protein per kg lean body weight daily to maximize muscle-building response from resistance exercise, citing Professor Brad Schoenfeld's research - Space protein evenly 3–4 hours apart throughout the day; older adults should aim higher at 2 g/kg/day to compensate for reduced absorption - Use a low-calorie protein shake during fasting periods to maintain protein targets without breaking caloric restriction
Cautions
- Consumer Reports advises against daily use of most protein powders due to concerning lead levels found in testing - High protein intake may accelerate cancer growth based on Dr. Valter Longo's mouse studies - Current guidelines recommend avoiding high protein for chronic kidney disease patients, as protein breakdown increases kidney workload
“Increasing protein intake led to greater muscle gains from exercise, but only up until a point after about 1.62 grams per kilogram of body weight per day.”
The Protein Obsession is Going Horribly Wrong
“In one meta-analysis of 24 trials of weight loss, it seems that most of the benefits come from between 1 to 1.6 grams of protein intake per kilogram of body weight per day.”
The Protein Obsession is Going Horribly Wrong
“Old adults who engage in resistance exercise have more significant strength improvements when their diet is supplemented with protein.”
The Latest Science To Extend Lifespan
“Those with a daily intake of around 1.1 grams per kilogram of body weight per day lost 40% less lean body mass over a three-year time period compared to those whose intakes were closer to that .8 gram target.”
Eat Real Food — I Was Wrong
“Higher protein intake improves the muscle building response to exercise which is why the clinical guidelines suggest to increase protein intake.”
The Only Supplements That ACTUALLY Work
“Specifically research from Professor Brad Schoenfeld suggests that the optimal protein intake to maximize our response to resistance exercise is around 1.6 grams of protein per kilogram of body weight per day.”
Build Muscle Faster Than 99% of People By Doing This
“Ideally we want to be reaching 1.6 g of protein intake per kilogram of lean body weight per day.”
How Intermittent Fasting ACTUALLY Works...
“To maximize the benefits of resistance exercise and to support muscle building, we want 1.6 grams of protein intake per kilogram of lean body weight per day.”
Why Longevity Experts Are Warning Against Fasting
“In a perfect world, we should be targeting 1.6 grams of protein intake per kilogram of body weight per day.”
The Latest Science To Extend Lifespan
“One way around this is to have a low calorie protein shake in the morning even if we're fasting because we don't have to worry about breaking the fast.”
Important Intermittent Fasting Message
$1.25/ct
$80.95 total
$1.48/ct
$36.99 total
$1.42/ct
$28.42 total
$2.40/ct
$59.95 total
$2.75/ct
$54.95 total
$3.00/ct
$59.99 total
$2.59/ct
$62.26 total
