Dr. Rhonda Patrick - Eat THIS Much Protein Daily to Live Longer
Summary
TLDRThe 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Why does the speaker believe the RDA for protein is outdated?
-The speaker believes the RDA for protein is outdated because new research shows protein losses were underestimated when setting the RDA.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.
Outlines
🍖 Protein intake recommendations and importance of muscle mass
The paragraph discusses recommended protein intake based on research from Stu Phillips indicating the RDA of 0.8g per kg body weight underestimates needs. It recommends 1.6g to maintain muscle and up to 2g for training. It emphasizes importance of building muscle when young to have reserves as we age to prevent frailty and disability.
🍫 Launch of low sugar hazelnut chocolate truffles
The paragraph announces the launch of signature low sugar, ketofriendly hazelnut chocolate truffles in two flavors in partnership with Thrive Market. It provides details on ingredients, pricing, discounts, and free gift available.
Mindmap
Keywords
💡protein intake
💡muscle mass
💡physically active
💡animal studies
💡IGF-1
💡disability threshold
💡protein restriction
💡frailty
💡convalescing
💡quality of life
Highlights
The RDA for protein intake is 0.8 grams per kilogram body weight, not 1.8 grams as previously stated.
New research indicates the actual protein requirement is around 1.6 grams per kilogram to avoid muscle loss.
Higher protein intake of up to 2 grams per kilogram body weight may benefit elite athletes and bodybuilders.
Muscle mass is important to maintain as we age to prevent frailty and risk of falls/fractures.
Building muscle and bone mass earlier in life creates a 'reserve' to draw from later.
Losing muscle mass from illness or hospitalization accelerates decline in the elderly.
Animal studies on protein restriction use sterile environments unlike complex human exposures.
Mice in labs often have no access to exercise which skews protein results.
Context of physical activity level is key when interpreting optimal protein intake data.
Protein restriction may not benefit active humans the way it does sedentary lab mice.
Exercise is likely more important than protein intake according to some experts.
At least 70-75% of muscle protein response is from strength training stimulus.
Longevity research incorporating exercise shows higher protein intake benefits.
Launched new low-sugar, ketogenic hazelnut truffles with ethical cacao.
Discount code saves 30% off all Thrive Market orders including new truffles.
Transcripts
protein intake so the RDA for protein
intake is about 1.8 grams per kilogram
body weight right and I always thought
that was enough I thought that was
enough because you don't you know like I
think people are meeting that you don't
want too much protein because then you
can start to get into um you know the
the igf-1 arm where if you're not
physically active you're activating
growth Pathways that could allow damaged
cells to become cancerous form tumors
things like that right um but until I
like talked to Stu Phillips had him on
my podcast you know he and others have
have shown that like the tools that were
used to come up with that RDA are like
way out of date like everything you know
it takes so long to get things updated
like you make a rule and then new data
comes in and then that rule just lingers
for 10 years or you're like why have we
why are we still doing this thing that
we know isn't right you know doesn't
make sense anymore um well there's new
tools um where essentially the protein
loss es were they were basically um at
the time I think they were
underestimated if I got that correctly
so in other words they were
underestimated whereas actually they're
you're actually losing more amino acids
and so you actually need to you need
more protein to replenish those just
those losses of just normal steady state
living and then you add on top of that
working out where you're actually
stressing your muscles then you need
even more and so some of their Research
indicates that 1 Point sorry um 0.8 not
1.8 I totally got that wrong 0.8 G per
kilogram body weight is the
RDA not 1.8 please um make sure that's
no so 0.8 grams per kilogram body weight
is the RDA it's it's more like
1.6 grams per kilogram body weight is is
what's just needed to like not lose
muscle mass um which is a lot higher
than the RDA and then when you talk
about training and stuff you can go
maybe even a little bit above that up to
like two gr per kilogram body weight if
you're like some Elite level bodybuilder
I mean maybe more but I don't you know
like then you're just like you're
getting to like little bits right of um
you know getting a little bit of more
benefit out of it so I think that's
another thing I've really changed my
mind I've really been a lot more
cognizant on my protein intake and like
for like you know instead of having a
smoothie for like a midday snack alone
I'll have like you know some salmon or
some sardines or like some source of
protein oftentimes it ends up being fish
but um like leftovers as as like my my
snack so it's like okay cuz you know I
do end up working out a lot even if I'm
only doing like a quick 20 minute hit or
something like I'm doing something each
day and so it's like getting getting
that proteins become a lot more
important and I think it is really
important because muscle mass is it's
hely important as we age for Frailty um
you know becomes a big a big risk for
like falling breaking something and also
just like once you get to that point
it's kind of like I forgot who I think
it was Brad shenfeld who came up with
this analogy and I love it so he gets
credit for it but it's kind of like a
retirement fund right so like you want
to put in what you can earlier in life
to build that muscle mass because once
you reach a certain age like when you
get to 50 it becomes harder to gain
muscle mass and strength you can still
pull that lever a bit um if you work at
it but like it's not as easy to gain
muscle mass and it's you're pulling from
it a lot more and so you want to build
that Reserve up before you get to that
point so that you have more to work with
right just like a retirement fund like
you want to contribute because once you
start to like get to the age where you
can't work anymore you want to retire
like that's your funds like you you you
have what you have and then you're going
to be pulling from it right um you know
as a woman as well it's like bone mask
is also into that whole Factor where you
want to like you want to you want to buy
in earlier you want to build your bone
mass build your muscle mass because once
you start to hit you're 50 and you get
to 60 really then you know it just kind
of gets worse and worse where you're
you're going to be pulling from that so
you want to really focus on muscle mass
um because of this what what um I would
say Stu Phillips has sort of coined as
what's called like it's like the
disability threshold so you know a lot
of animal studies that have been done on
this protein stuff and I I look I bought
into this this as a scientist I was you
know I did research in the Aging field
for a long time very familiar with the
researchers and all the studies out
there doing studies on how low protein
intake can extend lifespan and rodents
um it can extend health span what's
called Health span so they're less
likely to get cardiovascular disease and
you know cancer and things like that but
you have to
realize that animals are in a sterile
environment like these these they're not
being exposed to influenza and you
know and all this all the all the
respiratory diseases and everything out
there right
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underneath this video um they're they're
not it's not like a human who's like 70
or 80 where you go you you got like
something that gets you in the hospital
and you're then you know bedridden for a
couple of weeks you lose enormous
amounts of muscle mess that you'll never
gain back and I've seen it like
personally from my own family member and
I know a lot of people have seen where
it's like a family member's older they
go in for a surgery or they go in for
like again like they're in the hospital
because they're like really sick and
then they lose all this muscle mass and
then they just can't really walk as well
as they used to and it's just it starts
to go down this trajectory of
exponential just down and that's really
where like the more muscle mass you have
to start you have to go and your Co
you're convalescing for a couple of
weeks you're not using your muscles you
have more to pull from and also it's
easier to kind of gain back some of that
strength too then you're in so much
better shape shape and that's kind of
for me where it was like you know some
of these animal studies aren't really
that relevant because of that like
there's that aspect of like you know
just being exposed to to to diseases
that really get us in trouble and or
even just a surgery something that where
you're just you're not going to be
moving around for a month and when
you're like 75 80 years old like that's
really impactful on on on like your
quality of life and also um on on just
your future trajectory of Aging so I
think um the protein intake then has
become a little more important now again
if you're not physically active I don't
know that you need to be like consuming
massive protein bars and whey protein
shakes and all that like you need to
like lose you know lose your we and also
just being Physically Active is
important like you you need to
incorporate those amino acids into
muscle yeah absolutely if you're not
then you are potentially activating
growth Pathways like igf-1 that can
allow damaged cells to not die when they
otherwise would
I think I mean even I think Dr Don
Layman I think had mentioned that I he
estimates that about like 70 to 75% of
it is the stimulus like get the stimulus
first you know that's like first and
more foremost obviously and he's coming
out of a protein lab right so I mean
he's definitely telling us that protein
is important and uh you know these
sentiments are definitely echoing things
that he said but he said you know at the
end of the day like first and foremost
like if you don't have the stimulus and
then same you look at the longevity
research it's like the longevity
research that does incorporate stimulus
shows otherwise that protein is
important whereas if you're not again
looking at a rodent model study and
you're looking at oh you know methionine
is an issue and all this and that you're
like okay yeah when there's no stimulus
and when there's no like additional
taxation on the body so I think there's
context definitely needs to be had right
not to mention these mice are largely
like sedentary like if you if you put an
exercise wheel on them most most um the
only exercise Wheels I've seen in in
little animal cages in a lot of these um
Labs is when they're doing exercise
studies they don't usually have exercise
Wills it's really unfortunate to be
honest because if you do put an exercise
wheel the mice they'll just naturally
want to run and run like like they feel
better yeah um so these mice are
sedentary they're largely sedentary and
you're just like of course if you take
away all that protein it's going to it's
it's just not the same it's just not the
same you know so so you get a a human
who's Physically Active do they need to
be protein restricting I don't think so
I think that's probably
counterproductive so um there's like
mixed signals coming in from you know
cuz you have this science out there
going oh protein restriction improves
longevity you you know least in rodents
and here's all these mechanisms but then
again it's like well these are like
sedentary mice that are you know not
being exposed to influenza yeah I mean
it's like I don't know there's a lot of
different factors here right same yeah
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