Dr. Rhonda Patrick - Eat THIS Much Protein Daily to Live Longer

Summary

The video discusses updated research on protein intake recommendations, indicating needs are higher than current RDAs. It notes the importance of building muscle mass earlier in life to have reserves to draw from later and prevent disability. The host shares context from studies on protein restriction in rodents, highlighting flaws like lack of disease exposure and exercise. Ultimately more protein is likely beneficial for active humans, but sedentary people may not need as much. The key is incorporating amino acids into muscle through stimulus.

Takeaways

• 😊 The RDA for protein intake is 0.8g per kg body weight, but new research indicates it should be higher - around 1.6g per kg for muscle retention.
• 🥩 Higher protein intake is important as we age to prevent frailty and disability by preserving muscle and bone mass.
• 🏋️‍♀️ The stimulus of physical activity is key - without it, higher protein intake could activate damaging growth pathways.
• 💪 Building muscle and bone mass earlier in life creates reserves to draw from later.
• 🚑 Losing muscle mass due to illness or hospitalization is very hard to regain in old age.
• 🐁 Animal studies on protein restriction have limitations when applying findings to humans.
• 🧪 Context about physical activity level and disease exposure is needed when interpreting rodent studies.
• 🏃 Most lab mice are sedentary unlike active humans, confounding study comparisons.
• 😕 For active people, protein restriction may be counterproductive.
• 🤔 More nuance is needed when examining longevity research on protein intake.

Q & A

What is the current RDA for protein intake?

The current RDA for protein intake is 0.8 grams per kilogram of body weight.

Why does the speaker believe the RDA for protein is outdated?

The speaker believes the RDA for protein is outdated because new research shows protein losses were underestimated when setting the RDA. People actually need more protein to replenish losses from normal living.

What does recent research recommend for protein intake?

Recent research recommends 1.6 grams of protein per kilogram of body weight to prevent muscle loss. Intakes up to 2 grams may provide added benefits for elite athletes.

Why is muscle mass important as we age?

Muscle mass is important as we age because loss of muscle mass contributes to frailty and risk of falls/fractures. Maintaining muscle mass helps preserve strength, mobility, and independence in older age.

How can animal studies on protein and longevity be misleading?

Animal studies showing protein restriction improves longevity are done in sterile environments. Mice don't experience diseases and hospitalizations that cause rapid muscle wasting in older humans.

What is the "disability threshold" concept?

The "disability threshold" refers to loss of enough muscle that impairs mobility and function. Having more muscle earlier gives a reserve to draw from if hospitalized.

Why doesn't protein need to be restricted in active people?

Protein doesn't need restriction in active people because activity provides the stimulus to incorporate amino acids into muscle rather than growth pathways.

What percent of benefits come from physical activity versus protein intake?

Expert Dr. Don Layman estimates 70-75% of benefits come from physical activity, with the remaining from sufficient protein intake.

What are the speaker's signature truffles?

The speaker launched signature low-sugar, keto-friendly hazelnut truffles with Thrive Market available in two flavors.

What discount is offered on the truffles?

The speaker's link offers 30% off the $10.99 truffles from Thrive Market.