Angelo Keely
Episode Description:
In this enlightening episode of the Urban Monk Podcast, host Pedram Shojai engages with Angelo from Kion to investigate one of the most misunderstood aspects of nutrition: protein. Moving beyond the polarized debates and one-size-fits-all advice, Angelo explains the fundamental science of why protein is literally the building material of your body – not just another energy source like carbs and fats. The conversation addresses the challenges of getting adequate protein as we age, the critical difference between essential and non-essential amino acids, and why traditional approaches to protein often fall short, especially for women over 40.
Listen to the episode on Spotify here or on your favorite podcast platform and check out the Urban Monk Academy here.
Visit getkion.com/urbanmonk for 20% off
Podcast show notes:
Key Topics Covered
The Protein Foundation (0:00-7:00)
- Why protein is fundamentally different from carbs and fats as macronutrients
- The house renovation analogy: protein as building materials, not fuel
- How 2% of your muscle breaks down and rebuilds every day (30% for your liver!)
- The shocking reality of constant protein turnover in your body
Essential vs Non-Essential Amino Acids (7:00-12:00)
- The 9 essential amino acids you MUST consume to survive
- Why essential amino acids are both the building blocks AND the construction workers
- The leucine factor: why this specific amino acid becomes crucial as you age
- Complete vs incomplete proteins explained simply
The Starvation Trap (12:00-19:00)
- Why calorie restriction without adequate protein destroys muscle mass
- The 60/40 rule: lose 10 pounds, expect 6 pounds fat and 4 pounds muscle loss
- How to lose fat while maintaining (or gaining) muscle mass
- The metabolic consequences of yo-yo dieting and muscle loss
Age and Protein Sensitivity (19:00-27:00)
- Why your body becomes less responsive to protein signals after 40
- The 300% increase in essential amino acids needed during calorie restriction
- How digestion changes with age and impacts protein absorption
- Why supplementation becomes more critical over time
Plant-Based Protein Considerations (22:00-27:00)
- Honest discussion of vegan/vegetarian protein challenges
- Age-dependent strategies for plant-based eaters
- When supplementation becomes non-negotiable for plant-based diets
- Quality vs quantity in different protein sources
Beyond Muscle: Hidden Benefits (27:00-35:00)
- Amino acids as neurotransmitter precursors affecting mood and energy
- The connection between protein deficiency and skin health
- Leaky gut healing and the role of essential amino acids
- Why your expensive face cream might be missing the foundational point
Practical Implementation (35:00-42:00)
- Timing strategies: empty stomach vs. with meals
- Supplementation vs. whole food proteins: when and why
- Real-world adherence and making it sustainable
- Personal testimonials and common reported benefits
Key Takeaways:
Protein is not just another macronutrient – it’s the literal building material for over half your body mass, including organs, hormones, and enzymes.
Essential amino acids do double duty – they’re both the raw materials and the signal that tells your body to start rebuilding tissue.
Age changes everything – your body becomes less sensitive to protein signals after 40, requiring higher quality and more strategic timing.
Starvation diets backfire – cutting calories without adequate protein leads to muscle loss and metabolic damage that’s hard to reverse.
Supplementation has scientific backing – essential amino acid supplements can be 3-6x more effective than whole food proteins for stimulating protein synthesis.
Timing matters – taking essential amino acids between meals or on an empty stomach maximizes their protein synthesis response.
Notable Quotes:
“Protein is not just like another macronutrient… it’s literally the building block of over half of the solid mass in your body.” – Angelo
“Essential amino acids are not only the lumber… The essential amino acids are also the workers.” – Angelo
“You’re spending $200-$300 on a face cream ’cause their skin doesn’t look good. But what if their skin doesn’t look good because they don’t have enough protein to build the tissue?” – Pedram
“It’s very hard for men with high testosterone levels to put on that amount of muscle. You need to have a genetic predisposition plus really intense training plus really intense nutrition.” – Angelo
“The day you start feeling better is the first day of the rest of your life, and it just starts spiraling upward again.” – Pedram
Resources Mentioned:
- Department of Defense protein restriction studies (5 studies on calorie restriction)
- International Society of Sports Nutrition position papers (137+ studies cited)
- Research on leucine supplementation in older adults
- Studies comparing essential amino acids to whey protein effectiveness
- Ben Greenfield and Kion research partnerships
Action Items for Listeners:
- Calculate your protein needs based on age and activity level
- Assess whether you’re getting adequate essential amino acids daily
- Consider timing of protein intake for optimal absorption
- Evaluate if supplementation might benefit your specific situation
- Focus on body composition goals rather than just scale weight
About the Guest:
Angelo is a nutrition expert with Kion, specializing in protein metabolism and amino acid supplementation. His approach focuses on helping people understand the science behind nutrition so they can make informed decisions based on their age, activity level, and health goals. He emphasizes education and empowerment over one-size-fits-all prescriptions.
Follow @Kion on Instagram for more science-based nutrition insights.
Host: Dr. Pedram Shojai – Documentary filmmaker and wellness advocate
- Creator of “Origins” and other health-focused documentaries
- Expert on natural health approaches and environmental toxicity
- Functional medicine practitioner with 20+ years experience
This episode is for educational purposes only and not intended as medical advice. Consult with qualified healthcare practitioners for personalized guidance.
Visit getkion.com/urbanmonk for 20% off
www.theurbanmonk.com