Many people overlook the importance of a balanced diet, which should primarily consist of minimally processed foods and adequate protein intake for optimal health.

To support muscle protein synthesis and recovery, aim for approximately 1 gram of quality protein per pound of lean body weight or desired body weight each day.

Bone broth and collagen protein can contribute to your total protein intake, but powdered collagen protein may not be as effective for muscle protein synthesis as whey protein.

The quality of protein matters, but if you're consuming more than your needs, the excess is converted to carbohydrates. It's important to focus on getting quality protein without overdoing caloric intake, especially from starches.

The best diet is a whole food, plant-based diet, which can include some meat, rather than being strictly vegan or vegetarian.

The average American consumes more protein than the recommended daily allowance without trying. Most people get enough protein from their regular diet, and the focus should be on the quality of that protein rather than just the quantity.

Protein requirements can differ based on factors like age, activity level, and health status, and it's important to tailor protein intake to individual needs.

It's important to personalize your protein intake and monitor how your body responds, especially if you're experiencing skin issues.

Ingesting 700 to 3,000 milligrams of leucine with each meal supports muscle growth; whole food sources are preferred over supplements.