The longevity benefits of proper protein intake and strength training | Rhonda Patrick & Peter Attia
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- čas přidán 15. 06. 2023
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Watch the full episode: • 252 ‒ Latest insights ...
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
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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: peterattiamd.com
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Even if a higher protein diet came with a slightly shorter lifespan, the quality of the lifespan is almost assuredly better. I'm a 72 year old male who has strength trained for over 7 years. The single best thing an older person can do for their health and vitality is to strength train. It will keep your bones and muscles strong. It will be an integral part of my life, til I drop.
Amen brother! I'm a 135 lb., 5'7", 67 year old female who deadlifted 200 lbs. today. I call the gym the 'fountain of youth'. I have no aches or pains and feel like I'm 32. I will weight train till I die.
@@nancyw8341 Good for you. You are a strong woman.
Thanks. Inspired
I agree that training strength is very important, especially as you age, but the single best thing an older person can do will always be cardiovascular exercise. After all, hypertension and heart disease are the major causes of death in almost all elderly and the risk can be significantly decreased by increasing fitness.
Truth.
Over 60 & have failed muscle/strength. This got me going on the Attia program. My clean diet with more protein, weightlifting & mobility have improved my health and lifestyle just within months. Grateful to experts who post their knowledge & experience so that I, we, can benifit from it. Thank you P. Attia & R. Patrick. 😊
You don't know me Mr Attia, but you inspired me to excercise every day - noone could do that for 31 years of my life.
Always hated any kind of movement. Being a fat kid, fat teenager isn't pleasant. Now I'm 35 kg (about 70 pounds) lighter after a year of Rybelsus (Semaglutide) and 6 months of excercise in zone 2 thanks to your podcasts. I excercise since Christmas and can't even begin to describe how great I feel. Muscles got bigger, fat melted away. I ruck, I do zone 2 on stationary bike while listening to your podcasts, I walk 5 days a week, I practice balance movements etc. It's awesome. I was even able to build muscle while on semaglutide thanks to your short on CZcams related to rapid muscle loss in patients on that drug.
I hope you never feel doubt about your work, cuz you shouldn't. Thank you.
Sorry for my grammar, not an American :)
how are you only 35 kg how is that possible.
@@deflexion3677 If you read the response properly, he says he is 35kg lighter, meaning that's how much weight he has lost.
@@amandasandoval3852 oh ok
Love to read about your progress. Keep up the good work.
It’s Doctor Attia! Not Mr!
My 95 year old father, still mildly active, has been a vegetarian most of his adult life eating eggs and dairy along with beans, bread and cereal as his staples. He has outlived his meat eating parents who died in their 50’s and 60’s. His protein consumption is low, relatively speaking. He did remain quite active for most of his life, having been very athletic in his younger years, and still walks daily. Another factor impacting his longevity, in my uneducated observation, was his removal of major stressors in his 40’s. He retired from a stressful profession in a cosmopolitan area very young and avoided stress triggers. He traveled the world on a limited budget and settled down in a quiet New Hampshire community, building his own log cabin and living there without electricity or public water for many years. While I find this discussion fascinating as a 70 year old seeking to lengthen my health span, I do think other factors need to be taken into consideration and, perhaps, most importantly, stress.
There are aspects of the human neurophysiology that are now beginning to be explored that will replace the existing medical paradigms around aging. It goes way beyond just living a low stress existence; it’s about awakening dormant energy centers in the body to reconnect to our spiritual essence.
Exercise.Movement .Moderation. Stress management . Social interaction. Doing what you love. No processed food. Conection with nature. Not being judgement.Spiritual swarenes. Longevity is not about restrictions. It is about balance. Internal harmony.And about self respect.
Stress? at 70? you are kidding me. exercising and walking and staying active counters most stress in our retired yeara. I am 70 and I can't find a source of stress unless I date a girl. Heheh....as for your father, he was a lucky man. Half of life is getting lucky to reach old age. Genetics are a good part of it too. My aunts and uncles lived into the 90s and they smoked daily. how about that. I don't look a day over 50 and women in their 40s are always trying to date me. I avoid such stress...lol. So why did you even post a comment? Only to try and prove the guest speaker wrong by contradicting everything he said. Good grief. There are always exceptions to everythibng in life. We all know that.
And you know, had he followed some of the principles spoke about in this video he might have lived a longer life. Every year counts you know. As for you, You sound stressed.
@@allthingsbrazil Sorry you interpreted my comment as challenging Dr. Attia. I think he’s brilliant and have his book as a guide to support me in lengthening my health span. Yes, I do feel stress living in this terribly dysfunctional world today. I also find beauty and joy and love everywhere. I, too, look much younger than my years based largely on my activity level and healthy plant based diet with very limited alcohol, sugar and processed foods. Glad you are in such great health!
The way you've described his diet makes it sound like his protein intake was/is actually reasonably high. Even if it does fall in the lower range in absolute number, the high quality of the protein he is eating makes it such that he is probably getting a better overall essential amino acid profile than most people who just sort of eat whatever. I'm with you though, lifestyle factors are probably an order of magnitude more important than some of the nuances people in this field are interested in, and it sounds like he did a great job avoiding/managing stress, and I bet he was getting AMAZING sleep in that cabin haha. Cheers.
Thank you very much for sharing your insights and wisdoms filled videos always !! Intelligent and scientific content from you and guests making our world a better place and all of us more healthy !! Outstanding !!
Greetings from California … I wish you and folks good health, success and happiness !! Much Love ✌️😎💕
So true about how quickly you lose muscle mass from bed rest. My daughter who was an athlete prior to being in a horrific car accident couldn't even hold her head up. She got so skinny with very little muscle mass across her whole body from just being in a coma. Muscle deteriorates very quickly when it's not used.
I hope your daughter is much better now... I'm sorry you all suffered so much due to her accident. Speaking of muscle mass loss at bed rest - it surprised me, too. after 2 weeks in a coma, there was literally half of my brother. Shocking. now 2 months passed and his thighs look like ones of an 80 year old man. Out of a coma at least he is now, but yes, raising the arm was impossible for him the first weeks after, now, struggling, he can do that from time to time. All the best to your daughter
This biochemist is Elated to find your channel and this interview. I've been following Dr Patrick. Thank you both. I'm 72 years old . Double hip and a knee replacement. This curtailed my exercise. Dropped 20 lbs w intermittent fasting. I'm going to talk w my Dr about increasing protein and with my PT about increasing resistance training in a way that doesn't aggravate my injuries. Thank you
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.
Love the way (17:00) onward the discussion concerns the nuanced interpretation of how much protein older-aged people should consume protein.
I have lifted weights for several years but recently starting lifting more often and I had problems with my muscles being very sore well after my workouts and didnt understand why when i did research and learned i was not eating enough protein so i started counting macros...this was such an eye opener for me..I lift 5 days a week mostly and am no longer sore for days after. Also i have noticed an increase in muscle gain.
There are plenty of plant-based protein foods
You are correct as well.
@@cristianrosescu2914 Good for you
Soreness isn’t related to protein consumption. Soreness diminishes over time as your body adapts to the « stress » of lifting weights.
But glad you’re eating more protein, it is required if you want to optimise your results.
Don’t forget to eat at least 40g of quality protein per meal. Indeed, as we age, we need more and more protein per meal to elicit the same results.
But the ability to heal quickly IS related to protein intake @@fredswolen894
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.
I’m only one minute into this, and I’ve been looking for this content, or someone to address this dichotomy for about a year now. thank you!
Thank you Dr Attia for your unselfish social media information to help with the longevity and quality of life. At 68 you played a HUGE role in my 55lb weight lose Since September 2022. Cardio and strength training played a significant role. Body hang time 3 x one minute hangs with 30 second rest periods. Thank you. 175 gram of daily protein now feeling terrific. I am enjoying listening to this discussion with guest. Very informative
How do you consume that much protein? I also exercise and lift weights and counting protein and I find it hard to eat even 80 grams of protein. I weigh 190 6’2” in height.
@@markalford5406Peter discusses this elsewhere; eggs, venison sticks, whey powder with berries and banana, protein bars, meat or fish for donner. He shoots for 45g per meal x4. From what I recall.
Yes! I'm a 60 yr old female and always looking for creative ways to add protein to meals. My breakfast is easily 45+ grams. I cook a small portion of steel cut oats. Stir in 1/3 cup egg whites when the oats are done. Stir in a scoop of whey isolate powder. Top with a bit of plain, high protein Greek yogurt. A bit of peanut butter. Pumpkin seeds and walnuts. And, few berries. Delicious and keeps me full for ages.
@marilyn_arbour that is great. Keep in mind you can only absorb 20 - 30g, so if you're trying to maximize gains you'll want to spread that protein over multiple meals to get your 1g/lb or whatever your target is.
to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day.
- Brad Jon Schoenfeld, Alan Albert Aragon
Journal of the International Society of Sports Nutrition 15 (1), 10, 2018
This was the best podcast on the subject matter that I've seen.
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.
Sure, but how were their diet and activity levels? Did they eat an organic whole food, mostly plant based diet. And were they exercising 3 to 4 times a week? There's a ton of studies that show too much protein, reduces longevity, and puts you at an increased risk of cognitive disorders and cancer. If you vigorously exercise 4-5 days a week you will need .5-1 gram of protein per pound of body weight. However if you live a sedentary lifestyle you'll need .35 per pound of body weight. However, as you become older, you will need slightly more protein to prevent sarcopenia. There's many factors that will determine your lifespan. The number one factor is always genetics. That why you see people living well into their 90s but eat fast food. For people who have less than ideal genetics should really focus on diet and exercise. They can prevent their genes from turning on these diseases and disorders with diet and exercise.
Great conversation and good to hear the evolution of both your views. I’d much rather stay strong and active into old age. A delicious,satisfying, high protein diet and the enjoyment of strength training for the win!
I. b 🎉
You can have a high protein diet eating plants only
Or hunt and harvest wild game.
Thanks,good topic for the masses.
As a 70 yo woman who switched to a mostly carnivore diet over the last 4 years, I can attest to the fact that the increased high quality protein has improved my strength and health immeasurably. I strength train 3 days / week, do Pilates 4-5 days / week, still work part time and absolutely love the way I feel. I’m on no meds and despite some stiffness in my knees as a result of arthritis, I still feel healthier today than I ever did in my 50’s and 60’s.
I track my health with lab work and kidneys and liver are in good health, glucose and triglycerides all good, waist to height ratio excellent. The only thing is an increase cholesterol levels but since my CAC score is zero I don’t think I have too much to worry about. I compare myself to my own parents at age 70 and indeed to my own siblings and I am by far healthier.
I eat my way through a half of a cow per year. My protein intake is probably anything from 100 -200g per day. So beef, salmon, some poultry and a bit of dairy are the mainstays of my diet. With the increased quality of life I’m experiencing I don’t care if all that protein shortens my life. Somehow though I just can’t see it happening.
I switched to carnivore 2 years ago at 63 and feel much improved. Just feel better overall on a carnivore diet.
For your knees, you should check out the Kneesovertoesguy.
Your cholesterol might be higher due to the amount of training you do.
Your heart and arteries will let you know soon what a poor decision you made
@@natashatomlinson4548do you know why they still call it the lipid heart hypothesis?
Excellent presentation! I particularly appreciated the focus on health span, rather than longevity. Doctors often quote obscure statistics from the likes of the Framingham Algorithm whenever they are trying to convince patients to choke down a fistful of medications. All this, to escape an early death from an ever-increasing list of chronic diseases. This advice is normally accompanied by only the most perfunctory suggestion of any lifestyle or diet changes, leaving the patient with the impression that simply popping the pills will lead to life eternal. Yes, we all want a long life: but I'd like to think it is not too much to ask for most of it to be an active and reasonably healthy one.
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!’
I swear you're watching my search history and putting out a video about everything specifically I'm looking up within 24 hours.
CZcams algorithms by design know you better than you do
@@dimoire makes me wonder if the AI made me look this up to begin with
Too bad she isnt following my search history if ya know what i mean 😂
I thought the exact same thing!
👀
At age 74 with long distance bicycling my primary exercise, I was headed down the muscle loss path until I added strength training about 8 years ago. The training has brought muscle mass back and I make NO effort to consume "protein". It is the WORK that builds muscle. My whole plant based diet is relatively low in protein compared to American standards. None the less, I make continual training gains. The longevity advantage of low protein in animal studies comes from a single advantage for the animals - a lack of food marketing! My plant based diet leaves me with no chronic disease medication, so I'm satisfied.
Thanks so much for this post! Hippos giraffes and elephants are vegetarians and have huge muscles. Gorillas too which are closer to us genetically.
Humans are biologically equipped to eat animal proteins. If not, why do our digestive systems contain an enzyme specific to metabolize animal proteins?
@@brennengodeen3796 can you please name that specific enzyme? Or cite the research / study where you got your info? I'd like to read it
I’m turning 40
Next week and like you, have been a long distance cyclist for years.. much to the detriment of my upper body. Dr Attia has inspired me to started lifting ..
I agree with you! My protein intake is fairly low but my calorie intake is high. I also come from a more aerobic / endurance training background but have lately been doing more strength training and lifting heavy weights with enormous strength gains! I'm not so sure that low protein per se is a good deliberate goal, but I don't think we absolutely need high amounts of protein to succeed. The optimal amount is likely something each person should be able to figure out and HOW to do this would be a better thing to teach people.
20:19 this is exactly right lol the fact that both of them chuckled at the current RDA’s is so perfect
love dr patrick
Love ur content Peter love from India
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!
Dr. Attia, love to learn from you. Would you be interested in having Harvard scientist, David Sinclair, on your podcast? Like you, he is interested in longevity, but I think he is coming to some different conclusions regarding protein intake and the role of exercise. I think that would be an interesting conversation.
The science behind protein intake is good to discuss. For the regular population, the problem becomes... who to trust professionally to guide you to find what that intake is? Most people will consult doctors on a regular basis for all their health problems, but doctors will almost never ask you about your nutrition if there is any hint of a health problem at all. They will investigate every other aspect of your medical life until they find some way to medicate you, without ever considering nutrition or any other lifestyle factor for that matter.
Competing interests between Pharma and nutrition/physical exercise/lifestyle factors in the medical world are obstructing the ability of humans to truly live their best life.
In my opinion, THIS is bigger debate that needs to take place. No amount of scientific knowledge on nutrition is of any use if the medical industry refuses to take it into account both in their training of doctors and in the implementation of medical investigation and treatment.
Does he have a show/segment on when to eat protein and exercise during intermittent fasting? Thanks in advance for any links!
Great information 🔥
This is very interesting. I have been " so afraid " of protein being a vegetarian. But I have been SO tired. Decided to increase my protein in take and I feel better. As far as exercise and strength training, being 66, I find it hard since everything hurts now.
You should read the comment above of someone else your age who lifTs regularly, no aches or pains! Its never too late to start and gradually reverse those issues. Heck I have an 80 year old client regaining and improving her mobility and all her bio markers after a year of training. You can do it!
You have to lower your carbohydrate intake and increase your protein even more. You’ll lower your inflammation, gain more energy, and be able to do more including exercise. 🙏🏻
There are 80 year olds strength training, please give yourself a chance, do not write yourself off at 66. We don't know your whole situation, but do start somewhere - you can gain a lot of strength from training with just your bodyweight and maybe some resistance bands.
A vegetarian diet is always going to be challenging when it comes to consuming enough of all vital amino acids. I would recommend adding at least a little bit of protein like eggs, fish, liver, beef. Try and see how you feel. I'd go as far as saying a lot of vegans and vegetarians don't know how well they could feel with some animal protein and you donthave to go crazy on it to get the benefits.
Mark Wildman, in one of his videos, commented that muscles can take weight sooner than joints can, and if people advance their weights or volume too fast, they will get injured. I think he recommends only 5-7% increase from one workout to the next, and after a week of working out, decreasing the first workout of day 1 of week 2 to the level of day 2 of week one. It means your increase will be zig-zaggy but safer.
This is a great conversation among two Dr's I really enjoy listening to. Thanks Peter for having Rhonda on your show. I would like to add my non-PhD opinion. I think perhaps the biological sciences has gotten far off track. To the laymen (me) there is now such a mass of conflicting data/studies that the only result is confusion as to how to attain optimum health. It is a veritable sea of madness at this point. I would suggest starting with a clean sheet of paper. Start with the assumption that nature has already figured it all out and we need merely understand at a high level how nature intended us to live. Accept that the biological world is so complex and forms such a large interconnected/finely balanced jenga pile that manipulation of it by man almost always results in some form of injury and findings in isolation mean very little. Animals in nature have no difficulty knowing what to eat, how much, when not to eat and in all other respects how to live. They generally have little in the way of chronic disease (caner, heart....). The same applies to humans as seen in our pre "modern" world of processed foods and pharma - see the work of Dr Price.
Since our biology is intimately connected to the natural world and we as a people have largely ignored nature and decided for ourselves to live an unnatural life (processed, refined, cooked, chemicalized, GMO'd....) we should not be surprised to see all manner of rapidly increasing forms of chronic disease as all these unnatural substances cause a very complex cascade of biological changes that become almost impossible to understand or rectify by further unnatural alterations.
In the current discussion of protein consumption, cancer, IGF-1, aging.......what I think is getting missed is the nature of cancer as a predictable metabolic alteration in cell function due to an unnatural micro environment largely from an unnatural diet and or pharma drugs. Protein only becomes an issue once you have cancer as a signaling mechanism to stimulate IGF-1 and with it,increased cellular activity/division. To me these are two separate issues. First, return to natural living and the risk of cancer goes to near zero, then get adequate protein. This natural living includes periods of extended fasting to repair/detox (minimize cancer risk...) and eating RAW organic foods as cooking only debases the delicate biological and nutritional balance and creates that which is unnatural.
In any event, until we return to natural principles that support biological life we will forever be chasing our tails and buried in endless confusing and conflicting studies that serve no ones health.
There are lots of doctors who disagree with Peter and Rhondda but Peter won’t invite them on his show as it doesn’t fit his narrative
Except for consuming dairy (which everyone will fight you over these days), how does one get adequate protein on a raw diet?
I share the same thoughts. As someone who routinely consumes literature and studies of diet and exercise, it becomes difficult to understand exactly how to optimize our health. Humans are biologically equipped to eat both plant and animal proteins. Our GI tract contains an enzyme that specifically metabolizes animal proteins. We haven’t evolved or been designed to only eat plant proteins. On a primitive level, consuming animal products is the best “bang for your buck” in terms of eating for energy production and consumption. Eating a strictly plant based diet comes with its own drawbacks due to the substantial use of herbicides, pesticides and GMO’s. I do not think there is adequate evidence to support the lack of potential consequences of GMO’s. We need more time in my opinion (which I am willing to change) as more data is collected. I strongly believe that the best diet includes one that you hunt, farm and grow your own crops. It’s also a very rewarding feeling to be able to produce your own food. With so much technology and conflicting evidence, I encourage a “less is more” approach. If you’re an American watching or listening to content like this and implementing evidence based exercise, you are already far beyond the average american. I guess we can also just grow lab grown meat too. Just to add another layer to complicate everything.
@@user-kpkxgtj Contrary to popular belief you can get adequate protein from plants. I have been 95% plant based for over 5 years and have lifted weights for decades as a meat eater and now plant eater and am able to maintain/increase muscle size/strength as well or better consuming plants.
@@brennengodeen3796 Thanks for the thoughtful reply. Both methods of eating (animal/plant) have advantages/disadvantages. I am mostly a plant eater (raw mostly) after decades of eating substantial meat. Both plants and animals that eat plants will have issues with toxic chemical uptake and why I eat mostly organic realizing that even organic can have some contamination. The downside to animal products as best I can tell from large scale population studies/meta-data studies and biological studies (to the degree that I can believe them as no science is perfect) is that long term/high consumption of animal products is more injurious to cells/organs and overall health than eating mostly plant products. Increased heart disease, cancer/diabetes over the long term even if many get shorter term benefits. Cooking meat (applies to plants as well) alters the bio-chemical structure and also creates a variety of cancer promoting toxins so it is best to eat meat raw which few are willing to do yet is easier to do with plants. I still eat some meat but small amounts. Eskimos are a great example of multi generational meat eater (neary all cals are from meat) and they tend to live short lives with high incidence of heart disease. Still, I would rather eat meat than a typical junk food diet of most Americans which is a very fast way to failing health. In the end, we all want accurate info on what diet supports longevity and biological health and the "industry" as a whole has created endless confusion which is not helpful to anyone seeking good health.
Thanks!!!
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.
Hello Peter,
PLEASE READ!!! I want to ask you what you think about the relationship of IGF-1 and FOX 03. Do you think that even though a person that ingests a high amount of protein and therefore has a high amount of IGF-1, can they balance out the risk of getting cancer by also very often tapping into the FOX 03 pathway clearing out damaged cells? My reasoning behind this question is that it would make a lot of sense from an evolutionary biological perspective that during parts of our day when we are the most active IGF-1 will be high but then while fasting after 8pm for example or doing a fasted workout FOX 03 will kick in and induce autophagy. That way we are in this constant state of growing and building better and stronger cells and getting rid of the old damaged ones.
I love Dr. Rhonda Patrick's videos and discovered Dr Attia from her videos. Their videos together are absolutely fascinating.
Interesting listen, not sure about takeaway…
The wise sage of longevity, sharing his profound insights on extending human life while simultaneously boasting about the life he ended for his own satisfaction.
Wtf are u talking about bro? Abortion
Thanks for the utter hypocrisy
Way to use alot of fancy words to promote your narrative.
Your hunter gatherer ancestors would like to have a chat with you.
Nice watch
thank you, curentlly at 1.2 g/kg of protein intake (I was at 1.6 g/kg), Peter advises to increase to 2.2 g/kg for older folks, define older please ?
Great stuff. I can't but wonder, where did that tire come from????
Do you consider the different sources of protein in these studies?
Animal vs plant?
It’s really simple. If a person is weight training and heavy cardio absolutely needs.75 protein per pound. Non weight lifting just normal people no exercise need minimum 50-60 grams per day.
Hey man, great content!
I'm 17, so I'm wondering what is worthwhile taking since I'm not old at all. I eat healthy, rarely drink alcohol, don't smoke, I workout and I have been doing so for about 4 years. In other words I have the basics covered.
What supplements are a good idea to take, and what procedures are good to get? I hear all this talk about metformin, NMN, resveratrol, hormone optimization therapy and so on, but I have no idea what will actually benefit me since I'm not that old yet.
I know teenagers are probably a very very small segment of your audience, but can you make a video guide to longevity for teenagers or something like that?
That would be super useful!
Tips from a 45 year old to my younger self would be go plantbased , do intermittent fasting 6 to 8 hour eating window. Plenty of sleep , suncream , save money for future tech , creatine , extra virgin olive oil , hyaluronic acid
Brother your young, live a little first and stop worrying about this stuff now, you have your 30s to worry about this.
@@kianoosh. Yes, but I know that if I want to do the things I want to do and live the life I want to live, I need and want to be and the best shape possible as long as possible. I can imagine there is also a benefit of starting early, something reminiscent compound interest, though I suspect the best I can do now is just to get in peak shape relative to my age without hurting myself.
I will take your advice, and try to devote more time to living and doing, rather than optimizing what isn't worth spending too much time on, also since there are so many advancements coming.
@@thecheapdvdstore Thanks!
Don’t overthink it at this stage. Drink moderately in university for social reasons but keep it at a low amount, cook your own food as much as you can, meditate and breathe through your nose, work out, and incorporate yoga. The supplements will come when you’re older if and when you need
what was the name of the brand dr attia was mentioning for his venison protein snack?
Thank you for this information
great video
Fascinating each day with your postcast , invitations. Great job
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)
Peter good to hear your a hunter and eat your vension.
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.
Thanks Drs. Attia and Patrick, our medical professionals are the best in the world. The caveat being stay healthy and you probably won't need us. You both stress this and your openness is refreshing. I've learned a lot from you both.
Can we use peptides to help with muscle loss as we age?
I think an interesting point too is that when we look at groups with lifetime higher protein intakes we see the same confounding issue as red meat studies - a lot of people eating plenty of protein are slashing their fiber intake which we already know is critical to health and longevity. And we know that when you correct for fiber consumption, the negative effects of red meat on mortality shrink massively
Do you have a source for this? Don't assume your opinions are some kind of universal consensus among all individuals.
There are many studies where fibre intake is increased, with negligible / insignificant effects over placebos. The system is far more complex than your comment assumes.
The myopic idea that fiber is the main problem in a multifactorial polyphasic system is, problematic.
However there is certainly evidence that fiber is on of the many things that benefits (not creates) a healthy gut microbiome. But let's not go crazy, the "fibre panacea" float sailed away some time ago.
Btw I'm pro protein, pro variety, and agree that studies are often confounded. But believe oversimplification leads to blinkered thinking.
@@bardsamok9221 I’m not trying to oversimplify, I’m not assuming that my opinions are some universal fact, and I absolutely did not say that fiber is the only problem, or some sort of final solution cure all. I was just bringing it up as interesting point, as one of the confounding issues people ignore when claiming that red meat is uniquely unhealthy. I guess I didn’t make that clear enough, I’m saying it’s important and correcting for it in a population greatly decreases the negative health effects correlated with red meat consumption. I didn’t say, “this system is as simple as just making sure your fiber intake is high enough and we don’t need to worry or discuss any other factors” lol
@@SilverSlugs16Could you please link to a study showing fiber beneficial or even necessary at all. Thanks
@@roblovegreen www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
A bunch more where that came from…do you actually need a study to understand that _dietary fiber_ is beneficial to health?
Great 👍
I increased my protein im 60 yrs and feel better, scarpenia was starting to take its toll
Hi guys, so we are now aware that the relationship between protein and IGF is not black and white, just not all bad as I had believed prior to listening. What is your understanding on type of protein and by this I mean the studies that link whey protein to being a cancer on off switch (china study) is this also not black and white - could you share some understandings please. Kind regards JB
Love the podcast
Can we have a debate Peter Attia vs Valter Longo please. Would be far more educational tahn always having a guest agreeing with you. Love R. Patrick. But I prefer to have a debate
Agree, Dr. Christopher Gardner would be a good choice. He's on the opposite spectrum re: protein.
You should invite Michael Greger MD
Please have a discussion with other doctors who have a different opinion about consuming animal protein
Is there normative data for grip strength for age/ gender?
Great discussion. Thank you. 🌻
There is a lot of overgeneralization in the nutrition space. If you take a little time to study scatter plots and the implications of the numerous outliers (who often get excluded when the results of "studies" are compiled and presented) and atypicals (which are numerous in most cases, in any large study), and then see the simplified graphs that are often displayed to the public, showing a single line and a neat linear relationship, you start to see just how misleading it all is, much or even most of the time.
For a given individual, it's often the case that there is a higher probability of either no benefit at all, a negligible benefit, or negative consequences, than there is of the touted benefit or benefits - even if on a population level (millions of people, for example) the net result is beneficial ("beneficial" at least in the usual, narrow sense of that word).
Anyone who wants to do so can make a graph say anything they want it to say. I never take any graph at face value. I want to know all the assumptions, inclusions, exclusions, deviations, confidence level, etc., etc., etc. behind any graph or I dismiss it out of hand.
(Said the retired analyst)
@@dianed4190 Well put.
@@dianed4190 Something I wanted to add- there is also the matter of corruptions and distortions of data to take into account, and the related issue of pressures and incentives (including but not limited to bribes and career benefits) to achieve certain outcomes and conclusions, and also the issue of cherry picking from multiple studies. And corruption of the peer review process (there are some interesting articles on this if you google it).
Criminologists say that the ratio of crimes committed to crimes for which a criminal is caught averages roughly 20:1, if not higher. I believe (based on what I have seen; this isn't just speculation) that the same principle applies to "scientific" studies. There are cases of scientists (including leading academics from highly respected institutions) being caught altering data or otherwise corrupting the process. Many more have not been caught, and get away with it. The exact ratio is difficult to pin down, but I wouldn't be at all surprised if it far exceeds 20:1.
It is common practice for a large corporation to fund numerous studies with different results, and then select the favorable (which might only be one anomalous study) and suppress the majority.
Some studies are designed in an extremely sly way, and few if any people detect the trick that is fooling them.
It starts to look like a huge mound of BS to me, and I find myself naturally just turning away from it. There are better things to do with time and life.
@@dianed4190 One other aspect: I've studied veganism and vegan nutritionists extensively, including the ones at the higher end of the education and credibility spectrum, and I've seen so much bias, agenda-driven presentation and distortion, and outright lies, that I find myself at this point - without even trying or deciding to do so - and with very few exceptions - simply not taking it seriously. Not even with a grain of salt.
A lot of it is headline-driven (sensationalized) and click-driven as well.
The following words or phrases were not used in this video; low carb, carnivore, keto, etc. My bet is that this was by design, but it's good that they have finally seen the light.
from my experience, i tried carnivore diet with eggs, chicken, steak, mackerel, salmon, and bread, and it worked well at first, but i eventually became tired and felt like i was deficient in some nutrient. i was craving peanut butter ( i wasnt fat deficient). after eating it my energy went up and i functioned normal again. i dont believe carnivore is good for long term health but its definitely a good elimination diet.
i took a break from eating steak and tried adding in more plant foods like oats, seeds, avocado, rice, and almonds. after eating steak again for the first time, it had a stronger flavor to it whereas when i was doing carnivore, steak had a weaker flavor. so i believe there are benefits to quitting red meat for a while. i also see people age faster when they eat a high red meat diet ( such as shawn baker, kelly hogan, anthony chaffee, paul saladino, frank tufano ). i think it would be best to eat white meat as well instead of eating mostly red meat. its also great to listen to your taste buds. when meat stops tasting good then thats a good sign to stop eating and save it for later. when i binged on peanut butter, my body wanted more and more and eventually peanut butter stop having a taste so i believe thats the best time to quit eating.
also if you chose to do a prolonged fast, dont break it with a large meal. i broke mine with large meal and had inflammation in my body. the body becomes acidic during a prolonged fast and when you eat, the body doesnt immediately digest the food (idk why). its as if the food sits on the outside of the intestines waiting for the acid to go away from the inside of the stomach. maybe break a prolonged fast with a cucumber and wait a few hours again before eating another light food such as peanut butter or grape tomatoes.
I’ve read that unless suffering from starvation, breaking a 2+ day fast should definitely be a small meal but primarily with easily digestible protein. I’ve tried different strategies and what’s worked best is 20g of protein powder (15g protein) in lukewarm coffee. However during the fast I do often have cucumber water when it’s in season. Cucumbers are underrated.
I've been told to break it with bone broth as it has collagen which is.removed from the gut during a fast. You drink the broth to coat it and then later add lighter foods.
@chamuuemura5314 doesn't sit right with me breaking a 2 plus day fast with a processed food source like a protein powder...lots Research done on breaking it with a bone broth, some Probiotocs (saukreet kefir) and fats-avocado..
Are you kidding me "age faster"? 😳🙈 Dr. Chaffee, Frank, Paul and also Kelly Hogan look at least 10 years younger than they actually are 🙈
@@katherinefiori huh. This comment looks a bit old. Anyways Katherine, I just found out that chicken has been giving me brain fog :( . Also I likely binged on peanut butter because my body was craving sugar. It’s best to binge on bananas instead of peanut butter. Also the carnivores that I see do look older than their age. It’s most likely from eating cooked meat. I’m doing raw meat but sadly don’t have access to raw milk :(
This is awesome. Finally understood that the minimal effective dose approach was not right. Thank you
I would be curious what Dr. Attia thoughts on the blue zones are.
I've tried this.
I've muscle trained with weights for 30 years. 10 years ago i reduced my protein intake from 200g daily to 40-50g
I have an athletic physique, you can tell i lift, when i dropped my protein for 6 months it was awful, strength declined dramatically, my aesthetic changed, especially around shoulders, they got smaller.
I lost 3 kg over that period, recovery was dreadful and motivation dropped. I kept every single thing the same except protein intake. Which was chicken, eggs, shakes, beef.
Ive seen remarkable transformations when some of the guys up their protein intakes.
How much protein do you have daily now? Roughly 50g?
@@MarkWalmsley around 100-120g
This is why I think these two effectively made disingenious statements about this whole reduce protein craze. It seems like they're back pedaling things now (and I'll admit some is because the rodent models are bad models for human health, thank you Brett Weinstein), and that's good. But who did this hurt in the interim. Bad science shared by ANYONE, regardless of how good we think of their opinion is still bad science. Feel free to extrapolate that out.
I weigh around 200lbs and I found my sweet spot to maintain a good amount of muscle while not losing strength AND not having detrimental farts is around 120-150 grams of protein.
@UnknownLifter the farts are more likely coming from grains, vegetables and dried fruit. Protein alone doesn't cause gas, it's the fermentation of prebiotic fiber.
I would like to hear their take on AGEs in foods
I've added more protein and reduced carbs (including alcohol) and have become leaner. Everyone will need to experiment with their food combinations but I gain fat quickly if eating too many carbs (too much pasta etc).
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.
Please give me your opinion on the blue zones
This discussed quantity but not quality. What kind of protein? Fried chicken? Grilled steak? Eggs and dairy? Beans and tofu? There are many confounding factors associated with the sources of protein and their method of preparation that should be considered before we even approach the topic of quantity. And as an aside, the people profiled in the "Blue Zones" didn't strike me as the Zumba and gym rat types looking to maximize their O2 or deadlifting capacity. My take-away was that moderate consumption of unrefined foods, low grade but daily exertion and mobility, strong family and social connections, and minimizing stress are the most important factors of an extended life and health span.
On the other hand I'd like to see quantified in kg's of muscle gain in the long run what difference let's say 1.2g/kg optimal bodyweight and 1.6 g/kg optimal bodyweight protein intake makes, if any, because due to intherent limits (myostatin, your frame etc.) and the fact that your gains will slow down a lot as you approach this limit in couple years of training, I suspect the difference will be in rate/speed of mucle gain only, not total muscle gain and maintenance, and the lower protein dose could be catching up in muscle gain over time anyway.
whats wrong with just eating to maintain muscle mass and stay healthy?
Please do a discussion with Professor Christopher Garden or MD Tim Spector from Zoe Podcast. They are a growing platform that are strongly recommending we consume far less protein
Why less?
What can Dr Tim Spector deadlift? What is his VO2 max? He has the body habitus of Keith Richards for Christ’s sake 🤣
@@motorcitycobra2009 spot-on👍
How about a seasonal protocol where one alternates between a season of muscle development (high protein, calories slightly above maintanence, and a focus on training) and a season of recovery (low protein, calories below maintanence, and a focus on rest)? It seems like this would allow one to regularly dip below the protein threshold for mTOR activation (for longevity) while still maintaining muscle mass.
Seasons equal in length?
No. Low protein is never the answer. Never. On ur deathbed u make sure u get gram per pound u dummy. Now gtfo
This seems more in line with how humans evolved in the first place. Meat likely wasn’t something available everyday for early humans. It was something that was difficult to obtain. They had to hunt, and were often unsuccessful. In those times when they didn’t have meat, they had to rely on berries, grains, or their own fat reserves.
@yashnigam6 they also died quite 'young' (by today's standards.)
Thus, you compare apples to oranges.
The +&- protein 'seasonal' idea... A bad idea, imo...especially in older demographic (50+) - specifically bc the 'very low protein season' would prove catabolic - whereby one would lose ground (loss of muscle mass) which could not then be regained in the +++ protein 'season.'
@@barbarafairbanks4578 i believe he was talking about people who are actively engaged in physical fitness training protocols, not seniors.
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?
Can you publish your findings just to see if your findings stand up to the scrutiny that the studies you are dismissing have been put through.
How can we reduce proteins effect on the kidneys?
Protein doesn't have a negative impact on kidneys if you're getting sufficient hydration and fat or carbohydrate for energy. All you have to do is avoid the conditions of rabbit starvation. I'm 41, have eaten 2+ pounds of fatty beef per day for the last few years and my last eGFR was 128, which is off the chart for my age.
This is my greatest question right now! Pesos vegetarians seem to do the best.
Super eye opener . No sarcopenia for this 80yr old
Is the 1g per pound of body weight referring to one's current weight or to their ideal weight?
If I'm 200 pounds but should be 150 pounds, would it be 200g protein or 150g protein that you recommend?
I've heard from multiple source that is based on your ideal weight. That said, I believe that exceeding that guideline maybe beneficial if one is trying to limit carbs and fat. I'm not a doctor or a professional researcher, just someone that's interested in this space.
@@ty-lim I thought I had heard it somewhere before, too, no idea where, but he did not say per pound of ideal weight here so had to ask. Thanks, Ty.
Per ideal body weight.I am a doctor.
@@dianed4190 It's been mentioned in a few places but I believe this was addressed during Ronda's podcast with Stuart Phillips. If you're obese, it's based on your target/ideal weight, not your current weight.
@@dr.samierasadoonalhassani2669 your page looks fake
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?
@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.
What type and brand of protein powder is Dr. Attia taking?
Good talk. First nine minutes can be shrunk to 1.
Whats your thoughts on Mike Mentzers HIT strength training method?
What method is that?
@@nishfillet High Intesity Training. Very low volume.
If ur on steroids it's good. If u aren't then do at least 3 sets.
@@martymcfly6411 What's so magical about 3? If 3s good why not 4, 5, 6, 7, 8......
I think you would enjoy talking to Dr Gabrielle Lyon
Very recent studies have shown there is no upper limit to protein intake
I wish Patrick would finish her sentences. Very hard to follow.
Over a decade ago, the literature on intermittent fasting was really showing strong results. This trainer Martin, with a good eye for reading literature, generated a program for himself and published it online, Lean Gains. His program induces low body fat and muscle gain simultaneously. And this is heavily repeated in the gym community. Hollywood trainers used it to get Hugh Jackman loaded. I would argue that he was the first proponent of a professional type, that realized delayed eating, regardless of the time of day you train, had profound weight loss results, while not losing muscle mass. Both of these are associated with better health and longevity. And he is famous for eating entire cheesecakes once he breaks his fast. It would then appear that calories are irrelevant. Rather, surging growth factors such as insulin promote retention of gains, but prolonged fasting spikes HGH and continues to promote fat loss and repair. Body builders are fascinating, they have known exactly how to manipulate their fat stores for decades, and Ph.Ds continue to argue about it.
I guess the bodybuilders with PhDs are the people we should really be listening to 😅
After watching this video i dont no anymore if it's good or not good to take protein.
What is the best advice in this. I'm a man age 66 and very sportive. Im doing strenght training 5 times in a week. I eat meat, eggs, fish, fruits, vegetables, tree nuts, oil of oil.
After 65 it's very good!
how are valter longo & david sinclair supposed to make money now?
When you say "aim for 1gr of protein per pound" do you mean per pound of total bodyweight or muscle mass specificly?
It's per pound of total bodyweight
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?
Peter brings this up as one of the larger concerns with time restricted eating, suggesting that eating protein outside of the feeding window may be best
@@kyrafaulkner_thanks for that. It may be a choice between one or the other. My body responds well to IF but I certainly don’t want to risk sarcopenia as I witnessed with my father. A customized approach is required indeed.
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?
Types of protein appear to be impactful. Plant based vs animal based. Lots of studies to show impact and quality of life and risk of disease.
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?
Well. It seems logically an organism needs energy to get energy so eating protein right after hunting makes sense. The body is most ready at that moment. Humans aren’t the only species to store good. Squirrels store food also. So eating before foraging or hunting isn’t an exclusive human energy consumption action. Water is also important. Salt as well.
Optimization is an interesting angle. A goal for optimization is needed as well.
Vitamins and minerals are also needed to optimize cellular bioexchange so choosing the correct protein and eliminating unnecessary processing energy as waste can be considered.
Does anybody have a pulsing strategy, for example taking 2000 calories and 150g/protein daily but 1 week/month cutting calories to 800 calories and protein under 10g while cutting exercise intensity?
Intermittent fasting can have a large window where there no protein or activation.
Do an episode on GERD.
Easy
# confounding variables