Protein

Most people do not consume enough protein. As I discussed in episode #202, protein consumption is a variable I’ve become increasingly attuned to with my patients.

The more I research this topic, the more I find that the RDA (recommended daily allowance) of 0.8 grams per kilogram of body weight is simply not sufficient to build and maintain muscle mass as we age — a critical component of my 4-part exercise framework for longevity. Instead, in our practice, we recommend patients aim to consume 2 grams of protein per kilogram of body weight (or about 1 gram per pound).

I have found that this level of protein consumption can often be difficult for patients if they are also fasting or engaging in time-restricted feeding (TRF). Although fasting and TRF can be useful tools in some cases, particularly in combating insulin resistance, for others they can be problematic due to the heightened risk of protein deficiency and subsequent loss of muscle mass.

Below is a collection of content that dives deeper into this topic, including dispelling the myth that excess protein intake increases cancer risk.

Ask Me Anything (AMA)

AMA

Applying the tools of longevity in the real world: disease prevention, DEXA scans, artificial sweeteners, injury recovery, stability training, habit formation, protein intake and mTOR activation, and more

Ep. #385 (AMA #82)

Longevity

AMA

Longevity optimization through strength benchmarks, VO₂ max targets, nutrition principles, brain health, supplements, GLP-1 RAs, wearables, and more

Ep. #382 (AMA #80)

Exercise

Guest Episode

Women’s health and performance: how training, nutrition, and hormones interact across life stages

Ep. #378 with Abbie Smith-Ryan, Ph.D.

Longevity

AMA

Longevity interventions, exercise, diagnostic screening, and managing high apoB, hypertension, metabolic health, and more

Ep. #376 (AMA #78)

Nutrition

Guest Episode

The ketogenic diet, ketosis, and hyperbaric oxygen: metabolic therapies for weight loss, cognitive enhancement, cancer, Alzheimer’s disease, brain injuries, and more

Ep. #375 with Dominic D’Agostino, Ph.D.

Longevity

AMA

Peter evaluates longevity drugs, aspirin for CVD, and strategies to improve muscle mass — promising, proven, fuzzy, noise, or nonsense?

Ep. #370 (AMA #76)

Nutrition

Guest Episode

Rethinking protein needs for performance, muscle preservation, and longevity, and the mental and physical benefits of creatine supplementation and sauna use

Ep. #369 with Rhonda Patrick, Ph.D.

Nutrition

Guest Episode

The protein debate: optimal intake, limitations of the RDA, whether high-protein intake is harmful, and how to think about processed foods

Ep. #368 with David Allison, Ph.D.

Exercise

Guest Episode

Training for longevity: A roundtable on building strength, preventing injury, meeting protein needs, guidance for women and youth athletes, and more

Ep. #365 with Gabrielle Lyon, Mike Boyle, Jeff Cavaliere

Nutrition

AMA

Diets: how to evaluate and implement any diet including keto, carnivore, vegan, Mediterranean, and more

Ep. #364 (AMA #75)

Nutrition

Free Article

Determining optimal protein intake from data, not dogmatism

Nutrition

AMA

Sugar and sugar substitutes: weight control, metabolic effects, and health trade-offs

Ep. #361 (AMA #74)

Exercise

AMA

Preserving brain health, optimizing exercise programming, improving body composition, and more

Ep. #356 (AMA #73)

Nutrition

AMA

Fasting: benefits for body composition and disease prevention, potential risks, and Peter’s updated practical framework

Ep. #353 (AMA #72)

Exercise

AMA

Building strength and muscle mass: how to optimize training, nutrition, and more for longevity

Ep. #349 (AMA #71)

Longevity

Podcast Episode

Aging well: Peter shares strategies for improving longevity with residents at a senior living center

Ep. #342

Nutrition

Free Article

New dietary guidelines aim to optimize public health, not personal health

Longevity

AMA

Fasting, well-balanced diets, alcohol, exercise for busy people, wearables, emotional health, assessing cardiovascular health, and more

Ep. #336 (AMA #68)

Nutrition

AMA

Optimizing nutrition for health and longevity: myth of a “best” diet, complexities of nutrition science, and practical steps for building a sustainable diet

Ep. #328 (AMA #66)

Nutrition

Free Article

Oldies-But-Goodies, December 2024 Edition

Understanding science

Free Article

Oldies-But-Goodies, December 2024 Edition

Nutrition

Guest Episode

Metabolism, energy balance, and aging: How diet, calorie restriction, and macronutrients influence longevity and metabolic health

Ep. #324 with Eric Ravussin, Ph.D.

Nutrition

Guest Episode

Rethinking nutrition science: the evolving landscape of obesity treatment, GLP-1 agonists, protein, and the need for higher research standards

Ep. #314 with David Allison, Ph.D.

Nutrition

AMA

Protein’s impact on appetite and weight management, and uric acid's link to disease and how to manage levels

Ep. #313 (AMA #62)