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

Summary

本视频探讨了蛋白质摄入量的最新研究发现，纠正了关于每日推荐摄入量（RDA）的常见误解。起初，RDA为每公斤体重0.8克，但最新研究显示，为了避免肌肉质量的损失，实际需要的摄入量接近每公斤体重1.6克，特别是对于那些进行体育锻炼的人来说，这一数字可能需要进一步增加。视频还强调了随着年龄增长，保持良好的肌肉质量的重要性，以及蛋白质在维持健康生活方式中的作用。此外，讲述者分享了自己在蛋白质摄入方面的个人体验和调整，以及推出的低糖、适合酮食的巧克力松露产品。

Takeaways

• 📉 原本以为的每日蛋白质推荐摄入量（RDA）为0.8克/公斤体重，实际上可能被低估。
• 🔬 与Stu Phillips的对话揭示了RDA背后的研究工具已经过时，需要更新。
• 🏋️‍♂️ 对于经常锻炼的人来说，蛋白质的需求量更高，可能需要每公斤体重1.6克至2克。
• 🍣 改变饮食习惯，比如选择鱼类作为蛋白质来源，可以帮助满足更高的蛋白质需求。
• 👵 随着年龄的增长，增加肌肉量变得更加困难，因此年轻时就应该注重蛋白质摄入和锻炼。
• 💪 肌肉量对于老年人防止跌倒和骨折非常重要，相当于是一种“退休金”来预防衰弱。
• 📚 长寿研究显示，虽然在啮齿动物中低蛋白饮食可能延长寿命，但人类的情况可能不同，特别是对于经常锻炼的人。
• 🍫 推出的低糖、适合生酮饮食的巧克力松露，展示了健康零食的创新。
• 🔬 实验动物的研究条件与人类实际生活环境有很大差异，使得一些研究结果的适用性有限。
• 🏃‍♀️ 对于经常进行身体活动的人来说，高蛋白质饮食有助于肌肉增长和维护，而不是简单地限制蛋白质摄入。

Q & A

每公斤体重的蛋白质推荐摄入量是多少？

推荐的蛋白质摄入量（RDA）是每公斤体重0.8克。

为什么之前的蛋白质RDA被认为是过时的？

之前的蛋白质RDA被认为是过时的，因为用来确定这一推荐摄入量的工具很旧，新的研究表明实际上人们在正常稳态生活中丢失的氨基酸更多，因此需要更多的蛋白质来补充这些损失。

增加蛋白质摄入量对维持肌肉质量有何影响？

研究表明，每公斤体重摄入1.6克蛋白质有助于维持肌肉质量，这一量比RDA高出许多。

对于训练有素的体建者，蛋白质的摄入量可以达到多少？

对于训练有素的体建者，蛋白质的摄入量可以达到每公斤体重2克，甚至更多。

为什么随着年龄的增长，增加肌肉质量变得更加重要？

随着年龄的增长，增加肌肉质量变得更加重要，因为它有助于减少摔倒和骨折的风险，提高生活质量，并且在老年时期更难获得肌肉质量。

如何将增加蛋白质摄入量的行为与建立退休基金进行比较？

增加蛋白质摄入量的行为可以与建立退休基金进行比较，因为都是早期投资于未来的健康和福祉，随着年龄的增长，这些早期的投资将带来长期的益处。

为什么动物研究中的低蛋白质摄入量对于人类可能不完全适用？

动物研究中的低蛋白质摄入量可能对人类不完全适用，因为这些研究通常在无菌环境中进行，不考虑人类可能面临的疾病、手术或其他健康挑战，这些因素都会影响蛋白质需求。

蛋白质和身体活动之间的关系是什么？

蛋白质摄入和身体活动之间的关系密切，因为身体活动可以刺激肌肉使用摄入的氨基酸来增长和修复，而缺乏身体活动可能导致摄入的蛋白质不被有效利用。

为什么物理活跃的人不需要限制蛋白质摄入？

物理活跃的人不需要限制蛋白质摄入，因为蛋白质对于修复和建立经过锻炼的肌肉至关重要，限制蛋白质可能会阻碍这一过程，从而影响健康和体能表现。

在提高蛋白质摄入量时，为什么选择鱼类作为蛋白质来源？

在提高蛋白质摄入量时，选择鱼类作为蛋白质来源是因为鱼类不仅富含高质量的蛋白质，还含有其他对健康有益的营养素，如Omega-3脂肪酸。

Outlines

00:00

😊Protein Intake Recommendations

Discusses research on protein intake recommendations and how they may be underestimated, especially for active individuals. Notes that more recent evidence suggests higher protein intake, up to 2g per kg body weight, helps maintain muscle mass with aging and recover from illnesses.

05:00

😋Launching New Low-Sugar Hazelnut Truffles

Announces new signature low-sugar, high protein, hazelnut truffles launched with Thrive Market. Mentions two flavors, that they are ketofriendly using allulose and ethically sourced cacao, and provides a discount code.

Keywords

💡protein intake

The video discusses recommended daily protein intake amounts and how the speaker has increased her protein intake upon learning that prior recommendations were outdated and too low.

💡muscle mass

Building muscle mass, especially when young, is emphasized in the video as crucial for maintaining strength and function in old age. The speaker relates muscle mass to the concept of a "retirement fund" that you contribute to when young.

💡physically active

The video states that high protein intake is most important for those who are physically active, such as the speaker who exercises daily.

💡animal studies

The speaker critiques the relevance of animal studies showing benefits of protein restriction, since the animals are sedentary and not exposed to diseases and hospitalization like humans.

💡disability threshold

This concept raised by researcher Stuart Phillips captures how losing muscle mass after illness or hospitalization often precipitates rapid functional decline in the elderly.

💡allulose

This is mentioned as the low-calorie sweetener used in the speaker's new line of low sugar chocolate truffles.

💡ethical cacao

The speaker emphasizes how the cacao used in her confection products is ethically and sustainably sourced.

💡stimulus

Researcher Donald Layman is cited stating exercise is the most important factor driving protein needs - without the stimulus, intakes could likely be lower.

💡hazelnut butter

This is an ingredient providing flavor complexity to the speaker's chocolate truffles.

💡Thrive Market

This is the online grocery provider the speaker has partnered with to sell her new confection line. A discount code is provided.

Highlights

蛋白质摄入建议低估了实际蛋白质损失

更新后的研究表明,每公斤体重需要1.6克蛋白质以保持肌肉质量

运动员可能需要每公斤体重摄入2克蛋白质

肌肉质量对抗衰老非常重要,可防止摔倒和骨折

最好在年轻时储备更多肌肉质量,就像退休基金

动物研究环境太简化,无法反映人类实际状况

老年人得病后卧床不动可迅速流失肌肉质量

充足的蛋白质摄入可在病后恢复时提供肌肉储备

肌肉刺激是首要的,蛋白质次之

试验老鼠基本都是久坐族,研究结论不可靠

人类需要运动,单纯限制蛋白可能得不偿失

关于蛋白质限制延长寿命的研究仍有争议

蛋白质摄入并非越少越好

蛋白质摄入不应忽略身体活动量

蛋白质摄入不要过于狂热

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

I have just launched my signature

truffles with Thrive market so these are

low sugar in fact they're actually

ketofriendly they're sweetened with alos

utilizing ethically sourced cacao and

also using hazelnut butter to give it a

really well-rounded taste so two

different flavors there is a hazelnut

pecan crunch which literally has a

crunch to it it's like velvety smooth

but then when you bite into it you get

the crunch in there as well and a

hazelnut mocha flavor for those that

like that little coffee bite to it as

well so these things are completely low

carb there's only a tiny tiny bit of

sugar in them to begin with the primary

sweetener is allulose and everything

else is ethically sourced so I partnered

up with Thrive because we've worked on

products together but it was finally

time for us to actually create a product

that has the th Delow signature on it so

that link down below saves you 30% off

your whole grocery order through Thrive

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then when when you apply that 30% it's

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the top line of the description

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