The longevity benefits of proper protein intake and strength training | Rhonda Patrick & Peter Attia
The longevity benefits of proper protein intake and strength training | Rhonda Patrick & Peter Attia
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This clip is from episode #252 of The Drive – Latest insights on Alzheimer’s disease, cancer, exercise, nutrition, and fasting | Rhonda Patrick, Ph.D.
In this episode, Peter is joined by Rhonda Patrick, Ph.D., a scientist with expertise in the areas of aging, cancer, and nutrition who translates complex scientific topics into actionable insights on her podcast, Found My Fitness.
In this clip, we discuss:
– Effects of a low protein diet
– Strength matters and there are two important signals for your muscles: physically working them and protein intake
– Building up a bigger reserve of muscle mass in youth and middle adulthood is very important
——–
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: https://peterattiamd.com
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Can you speak to an otherwise healthy, very active, lifelong exerciser with one kidney GFR @ 55% age 60…. How much protein?
This woman talks a lot but says nothing meaningful.
you served up venison "that you had just killed". Ohh does that make you feel like a real man, Peter?
I can sum up dietary, exercise, and lifestyle science to one sentence.
This applies to protein intake, amount of rest, exercise.. etc. etc.
"Not too much, not too little, but just the right amount".
And it is never the extremes, it’s always somewhere in the middle.
Now the only question is, how much of anything is the right amount, or the balance point for YOU at THIS TIME.
Go and find out by experimenting. That is the only way to find out the truth for you. And realize that when time goes on and you age, this changes.
And for gods sake, when you find what works for you, don’t preach that as the one and only way for everyone else.
She’s so inarticulate… too many ‘likes’ n course changes
Can we use peptides to help with muscle loss as we age?
I wish he qualified his protein recommendation. Is that a gram per gross body weight or a gram per lean body mass?
Y’all talking that science gobble de goop.
I used to fear protein when younger
The 1g/lb was bro science that the real scientists scoffed at. What else do the Bros know?
Aaannd I jsut watched a video by a Stanford professor pointing to a bunch of studies about how too much protein is bad for you and you don’t need to go over the RDA. Ugh!
# confounding variables
I have read that the suspected link between protein and IGF-1 is really specific to animal protein? Is that true? That is, was the use of term "protein" in this conversation really shorthand for "animal protein" or does the connection to IGF-1 apply to plant-based protein too?
I really enjoy the Drive podcasts and others and the guests in general, but this Rhonda Patrick seems like she has a scatterbrain and doesn’t sound scientific to me…she may have some knowledge and valid ideas, but the way she communicates it does not inspire much confidence in what she is telling us…sorry, but I couldn’t listen to this very long. I’m moving on…
Very recent studies have shown there is no upper limit to protein intake
Will be 80 in May ‘24, so thanks for this info about protein. Had believed that IGF growth factor, whatever that is, would increase if overdid on protein. Will relax on that – thank you!
Vegan here 👋🏻 I’m learning a lot from what you’re saying. I think it’s important to clarify: being vegan/vegetarian does not immediately equate to eating a low-protein diet. In fact many famous plant-based doctors like T Colin Campbell don’t advocate eating low protein but low animal protein. I think many doctors advocating for plant-based eating would say, ‘eat as much plant based protein as you want!’
Did he say “ some veal I just killed ?”
My God man! Do you not see how cruel that is ? And at the very least, pretentious ?
Well, my opinion of Attia just dropped through the floor .
I think the key here is to measure your data. Getting comprehensive blood work regularly and getting something like a DEXA scan will give you good feedback on the effect your diet and exercise program is having on your body. My guess is some people would do great on a lower protein diet. Their health numbers and lean body mass are perfect. Others would benefit from more protein (which, btw, doesn’t have to be animal protein.) I just think we have to be careful to not get distracted by "anec-data" meaning that something worked for one person, therefore it works for everyone which, of course, is what the internet is filled with.
Spoiler Alert: Maximum Protein requirement for an Active Elderly Person is 1 gram of Protein per pound of Body Weight @21:00
Idk how I’m gonna get my 70yr old mom to eat 150g of protein per day she replaced rice with quinoa, eats fish, collagen peptides which is about 20g I’m guessing protein powder scoops to get to the rest? She goes to the gym and says she really wants her muscles back ☹️😭
I am 46 strenght training 4 times a week and feel like 30
Mild to moderate Renal insufficiency (GFR 30-50) which is not uncommon esp in pts w ASCVD and HTN REQUIRES lower protein intake (.8g/kg ideal body weight)=(.4g/lb of body weight) according to the literature otherwise renal functional loss will increase. Is there any DATA that you have in patients with renal insufficiency to indicate any diifference in renal preservation depending on the TYPE of protein consumed?
Sarcopenia = the gradual loss of muscle mass, strength and function.
You should invite Michael Greger MD
With follistatin gene therapies on the cusp of being widely available, I think it changes the risk equation quite a bit more in favor of lower protein intake, since the release of myostatin inhibitors endogenously should increase muscularity even with lower protein intake.
I’m 76. I train with weights every other day always seeking slight progressive overload. I’ve been doing this for decades. On my off days, I work around the house – painting, gardening, mowing the lawn, etc. I also practice law five days per week. Every day I supplement my carnivore high protein diet with whey protein, creatine, and collagen.
My mother died when she was 47; my father was 66 when he died. They did not have high protein diets.
Great info!
You would be surprised if you conducted a study on low to moderate protein intake with proper strength training. Actually providing a proper stimulus vs proper training and high protein. You will find no difference in outcome. I have been on low protein and everyone I have ever trained the same. High protein is not necessary.
Look to the blue zones
I’d say that was the most boring dinner party ever!
I’ve notice you seem to be a bit of a watch enthusiast. Myself and I’m sure others would love to see some of your watch collection. If not on YouTube than maybe on instagram?
PS, thank you for the great content an information you are consistently putting out. I just bought your book and am excited to dive into it.
Honest question here. I’m 62, exercising regularly with cardio and mild strength training. I intermittent fast 18/6 as best I can. With protein intake at around 180g “One gram per pound” how can I manage this within my consumption window? It seems conclusive that IF may not be practicable and even without IF what is a good dietary plan for so much protein?
Thank you for this excellent video. At 72 I have worked out most of my life. And I continued to do so. 8 months ago I started on a carnivore diet From keto, an intermittent fasting. I have never felt better. My waist measurement went from 37 inches to 33 and a 1/2 inches And stayed there. Many of my chronic Issues have gone.
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When I get my blood work done, how do I know what my optimal protein should be? Being in the "normal" range doesn’t help — because after all, the printout/doc is brought to me by the same people who say that anything below 7.0% A1C1 is "normal." What albumin reading is optimal? Is there some other marker that I should look at? (curious because of the Laura Try video about blood work)
So just in case can someone give me the short answer please? High protein or low protein? If it’s more complicated then that then please tell me.
Thank you for this video. After going through breast cancer and the required treatment last year, I decided this year to hire a fitness and nutrition coach. I feel like I was constantly reading and watching videos about protein and how it relates to IGF-1 and the potential increased risk of cancer. It was almost as if I was being persuaded that the only healthy way of avoiding higher IGF-1 and avoiding cancer was to eat a plant based diet and avoiding any animal protein. I shared my concerns with my nutritionist and he shares the same views as Peter and Rhonda. He explained to me that you need animal protein and that there was no concrete evidence that if you increase your protein intake that you will get cancer. He also explained that vegans/vegetarians don’t look as healthy in regard to muscle mass and even long term vegetarians can still get cancer. You need animal protein to build muscle and prevent atrophy.
Please give me your opinion on the blue zones
❤ thank you so much for this information! I have been pulled back-and-forth not knowing what to do about protein and this finally settled it! Thank you so much. Now I can have peace. ✌️ 🎉
I love Dr. Rhonda Patrick’s videos and discovered Dr Attia from her videos. Their videos together are absolutely fascinating.
20:10 – The reaction to the RDA for protein says it all. 👏 Vegetarians may have an "edge" on studies as they are usually more focused and controlling over what do they eat vs the average Joe, who has his beef with fries and a lager. I would love to see a study, 1 month, 6 months, 2 years – whatever timespan, including vegetarians vs meat eaters, both groups no or minimal processed food intake and both groups on quite low carbohydrate intake / controlled glucose levels and normal exercise routine. THAT would give some answers.
All you have to do is look at the blue zones
@82kg, aiming for 1.2 (min) -2.2 (target) g/kg protein, eating eggs, cottage cheese, sardine cans, white fish & beans (simplistic & somewhat arbitrary), that’s, daily, 5 eggs, 1x200g tub of cottage cheese, 1 can of sardines and 200g of white fish at a minimum, and target is 7 eggs, 2 tubs of cottage cheese, 1 can of sardines, 400g of white fish, & 1 can of beans (240g) (15g protein). Life’s too short to count the protein in broccoli, eggplant & potatoes.
Well summed up at the 10 minute mark. Adequate protein and strength training vs sarcopenia! This is what people need to look at.
For me mobility and independence is essential to life. Im not interested in living longer in an old age home.
Maybe your problem is thinking in terms of protein rather than amino acid supplies and how they change with age.
I have heart disease at 50 years old even though I workout 6-7 days a week and eat a lot of protein. My CAC score was 707. Family history is BRUTAL! Since I got my CAC score back 6 months ago I have really swapped out most of my protein that had saturated fat with LEAN protein. Chicken breasts, white meat turkey, fish, nuts, legumes. At that time I was 158 lbs and now I’m hovering between 140 and 142 lbs. On the right track?
I am 65 ..i love my Protein
who in hell are these people? These experts? They have made multi millions upon millions appealing to mountains of lonely and undiscerning people. Very sad. Our culture is now so superficial that its transparent.
Wow!. I am a 70 year old male. If as recommended I eat 2.2 grams of protein/KG, at 97 kilos that is 213g protein and 853 calories in isolation, 1154 calories as 700g of skinless chicken breast with the attendant 25g fat. That is roughly 50% of my total calories while I am cycling 8 hours per week and trying to lose weight. Am I hearing that correctly?