Episode 43: All Things PROTEIN with Shawn Wells

Listeners can find Shawn Wells at www.shawnwells.com, and on Instagram @ingredientologist

Shawn Wells MPH, LDN, RD, CISSN, FISSN is the world’s leading nutritional biochemist and expert on Health Optimization. He has formulated over 500 supplements and patented 10 novel ingredients. Formerly a Chief Clinical Dietitian with over a decade of clinical experience, he has counseled thousands of people on natural health solutions such as keto, paleo, fasting, and supplements. He has also personally overcome various health issues including Epstein-Barr Virus, Chronic Fatigue Syndrome, Fibromyalgia, depression, insomnia, obesity, and a pituitary tumor.

As a world-renowned thought-leader on mitochondrial health, he has been paid to speak on five different continents. His insights have been prominently featured in documentaries, nationally syndicated radio programs and regularly on morning television. His expertise can help any health-conscious high achiever to better manage stress and experience higher performance and more energy through utilizing his practical holistic solutions.

In this episode we’re talking ALL THINGS PROTEIN and answering some of the most common questions as they relate to protein sources, powders, aging, muscle building, and much more!

Top Takeaways:

• Why protein needs go up as we age
• Why the amino acid profile of the protein you consume matters..especially for building muscle!
• What exactly the ‘leucine threshold’ is and why it’s important to understand
• Deep dive into the pros and cons of the different types of protein powders: whey, casein, collagen, beef, soy, hemp, pea, etc.
• Is the anabolic window real?
• BCAAs vs. EAAs - what’s the deal?

Show Notes:

• [0:00] Introduction to the show with Shawn Wells part two
• [0:30] Mention to part one episode with Shawn Wells
• [1:30] A brief bio about Shawn's work in the health and wellness field
• [2:00] Find Shawn on Instagram @ingredientologist and his website
• [3:30] A dive into all things protein, protein powders, bcaa’s and eaa’s
• [4:00] Importance of protein and the importance of protein specifically related to aging
• [6:30] Phases of being anabolic and catabolic and why you need both
• [8:30] What is Sarcopenia and why it’s important in terms of getting the right amount of protein as you age to optimize muscle protein synthesis
• [15:30] What is berberine? Check out the first episode with Shawn Wells
• [16:30] Amino acids: essential vs. non essential and where leucine falls between the two
• [17:00] Essential amino acids: leucine, isoleucine, and veiling
• [18:30] A breakdown of the leucine threshold
• [20:00] Leucine: where you can get it and how much is enough
• [21:30] Protein powders and the difference of whey and casein 
• [22:00] Shawn gives his recommendation on the different types of whey protein powders  
• [22:30] Types of whey proteins: hydrolyzed, concentrate, isolate
• [28:30] What could be contributing to stomach bloating with whey and what is A2 milk?
• [31:00] A little bit about casein and its benefits being a slow digesting protein. And milk protein isolate.
• [34:00] Shawn dives into his opinion and realistic thoughts on the anabolic window theory
• [40:30] Why your insulin spikes after a workout
• [41:00] A mention about the carb swish! Tricking your body into thinking you’re consuming sugar
• [43:30] Are you getting enough of the essential amino acids from your collagen peptides?
• [47:00] How to get collagen from a quality bone broth… hint: not in your typical grocery store aisle
• [51:30] Rachel's Fave.. Protein Ice Cream! 
• [52:30] Possible loopholes to look for when buying products without disclosure of a typical amino acid profile
• [56:00] A deep dive into plant based protein powders: pros and cons
• [59:00] International Society of Sports Nutrition Position Stand: protein and exercise
• [1:05:30] BCAA’s vs. EAA’s
• [1:12:30] What is the thermic effect of food?

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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).