Episode 257: Dr. Greger ON: How Much Protein Do We REALLY Need?

In this episode, Giacomo and Sawyer dive into the biggest coaching mistakes they’ve made throughout their careers and how their perspectives on coaching have evolved over time.The conversation explores everything from rigid programming and poor communication to sustainability, emotional awareness, and the importance of building genuine client relationships. They discuss why coaching is far more than just training plans and macros, how empathy changes the coaching process, and why individualized support matters more than forcing clients into a one-size-fits-all system.They also reflect on early coaching experiences, mistakes made during the “IIFYM era,” balancing accountability with compassion, and why helping clients better understand themselves is one of the most valuable parts of the coaching process.This episode is a candid behind-the-scenes look at what good coaching actually looks like — and how both coaches and clients grow through the process together.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

In this episode, Ben and Giacomo are joined by Dr. Michael Greger to discuss one of the most debated topics in nutrition and fitness: protein intake. The conversation covers how much protein we actually need, the potential longevity tradeoffs of excessive protein consumption, and why plant protein may offer unique advantages compared to animal protein.Dr. Greger explains the role of methionine restriction, IGF-1, and mTOR in aging, while also emphasizing the importance of resistance training and muscle mass for long-term health. The group discusses fall prevention, balance training, sarcopenia, insulin sensitivity, and the challenges of communicating science in today’s attention economy.The episode wraps up with practical nutrition advice, thoughts on protein powders versus whole foods, and Dr. Greger’s enthusiasm for broccoli sprouts and sulforaphane-rich foods.Dr. Greger's Bio: Dr. Michael Greger is a physician, internationally recognized nutrition speaker, and founding Fellow of the American College of Lifestyle Medicine. He runs the nonprofit NutritionFacts.org, which provides free evidence-based nutrition videos and articles. A graduate of Cornell University and Tufts University School of Medicine, Dr. Greger has lectured at the World Bank, testified before Congress, and served as an expert witness in Oprah Winfrey’s “meat defamation” trial. He is the bestselling author of How Not to Die, How Not to Diet, and How Not to Age. All proceeds from his books and speaking engagements are donated to charity. 🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

In this episode, Coach Alice shares her deeply personal journey from growing up as a chronically ill child with exercise-induced asthma and ulcerative colitis to becoming a vegan bodybuilder, strongwoman athlete, and coach at Vegan Proteins.Alice opens up about how years of struggling with inflammation, restrictive dieting, and digestive issues eventually led her to veganism, a change she says completely transformed her quality of life. She also discusses discovering bodybuilding during COVID, winning her bikini pro card in 2024, competing with PlantBuilt, and later transitioning into strongwoman training.The conversation also dives into body image, learning to embrace growth phases, the importance of self-care, and why coaching is about far more than just weight loss. This is an inspiring episode about resilience, health, confidence, and finding purpose through fitness.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

In this episode of Muscles by Brussels Radio, Dani shares her full journey, from growing up in a low-income household with poor nutrition habits to becoming a leader in vegan fitness coaching.She opens up about early weight struggles, discovering veganism, and losing over 80 pounds through diet alone, only to later face disordered eating patterns fueled by “clean eating” culture. Dani discusses how misinformation, extreme dieting, and toxic fitness influences shaped her mindset, and how she eventually broke free by embracing evidence-based approaches.The conversation also dives into the origins of Vegan Proteins, lessons learned from coaching, and why sustainable systems (not perfection) are the key to long-term success. Dani closes with advice for anyone starting their fitness journey and a reminder that your background doesn’t define your future.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

In this episode, Giacomo shares his full journey from a shy, non-athletic kid to a competitive bodybuilder and coach. He opens up about discovering confidence through fitness, how bodybuilding became a lifelong pursuit, and the lessons he’s learned over 15+ years in the gym.The conversation dives deep into the psychology of coaching, the importance of community, and why having support can be a game changer. Giacomo also reflects on his vegan journey, the evolution of Vegan Proteins, and how purpose, discipline, and self-awareness continue to shape his path today.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

In this episode, Ben shares his full journey into bodybuilding and coaching, from early insecurities and extreme dieting to developing a more balanced, sustainable approach to fitness.He talks about how his mindset evolved, why relationships and lifestyle flexibility now play a bigger role in his approach, and how those lessons shape the way he coaches clients today.The conversation dives into the psychology of behavior change, the challenges of coaching different personalities, and why long-term success in bodybuilding requires more than just discipline...it requires adaptability and self-awareness. 🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

In this episode of Muscles by Brussels Radio, Dani sits down with Randall and Robin to explore the nuanced relationship between body positivity and weight loss. They share their personal journeys through long-term struggles with body image, food, and fitness, including major weight loss transformations.The conversation dives into food noise, the reality of yo-yo dieting, and how building routines (not relying on motivation) became the key to sustainable change. They also unpack the benefits and limitations of the body positivity movement, challenging the idea that health and self-acceptance are mutually exclusive.This episode offers an honest, balanced look at how you can pursue better health while still respecting and valuing your body.Randall: @knishofdeathRobin: @tofunestfitness🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

In this episode, Ben sits down with Coach Sawyer to kick off a new series highlighting the personal stories behind the Vegan Proteins coaching team. Sawyer shares his evolution from a sports-loving kid with performance anxiety to a dedicated lifter navigating body image struggles, extreme bulking phases, and ultimately finding balance in his fitness journey.They dive into the mental and emotional side of bodybuilding, including chasing validation, overcoming insecurity, and learning to let go of extremes in pursuit of a more sustainable physique. Sawyer also opens up about his transition to veganism, how it reshaped his values and worldview, and the unexpected health and emotional benefits he’s experienced over the past decade.This episode is a deep, honest look at what it really takes to build not just muscle—but a healthier relationship with fitness, identity, and long-term goals.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

In this episode, Dani and Alice break down how to stay on track with your fitness goals while traveling, without making your life miserable.They cover realistic expectations for different types of trips, how to approach workouts on the road, and creative ways to hit protein targets as a vegan.From packing strategies and grocery hacks to gym alternatives and travel-friendly tools, this episode is packed with practical advice for maintaining (or at least not losing) progress while away from home. 🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

In this episode, Giacomo and Sawyer tackle a challenge nearly every lifter eventually faces: getting injured. They discuss the mental side of dealing with setbacks, how to adjust your training without completely losing momentum, and the importance of patience during recovery.The conversation covers practical strategies like modifying exercises, managing training volume and intensity, and focusing on what you can still train. They also talk about long-term thinking in bodybuilding: why pushing through injuries can often do more harm than good, and how smart adjustments can keep you progressing while healing.If you’ve ever wondered how to stay productive in the gym while recovering from an injury, this episode provides a realistic and thoughtful approach to navigating setbacks.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================