How to get enough of the right kind of protein in your diet | Peter Attia and Rhonda Patrick

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This clip is from episode 252 - Latest insights on Alzheimer’s disease, cancer, exercise, nutrition, and fasting with Rhonda Patrick, Ph.D. Rhonda is 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, they discuss:
- The bioavailability of protein in plant and animal protein sources
- How many grams of protein does one need per day?
- Understanding daily protein needs from an amino acid perspective
- And more
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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 90 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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[@RobertGibbs-pw3qu]

I believe Peter misspoke at time index 6:10. I believe he meant to say 2 grams per kilogram, not 2 grams per pound.

[@beachgal2023]

So Dr Attia is saying that I should be eating 120 grams of protein a day? I am a 136lb female and I have to work at getting 50 grams of protein!!! Yikes

[@RobertGibbs-pw3qu]

​@@beachgal2023 Yes, that's what he is saying.

[@nickyrobinson701]

Getting sufficient protein while trying to restrict or maintain calories is very difficult for me! Thank you for the advice!

[@chaselinton7827]

@peterattiamd Love this but what is your rebuttal to Bryan Johnson and his stack at 100g. There has also been studies showing reduction in amino's increases longevity. Could you please explain your position. Thanks

[@Scottlp2]

The counterpart is the people advocating/pointing out the data suggesting that methionine restriction has benefits.

[@bartstienen4161]

Hi Peter 🤗 If adding omega 3's to each meal can up proteïne synthesis by 4x can you then get by with a little less proteïne?

[@nattyfatty6.0]

Too many Omega-3s could potentially inhibit MPS due to over-reducing of inflammation The Omega-6 inflammatory / Omega-3 anti-inflammatory model is being challenged a lot lately though. It probably doesn't matter

[@javadhashtroudian5740]

Thank you both as usual. At 77 I'm currently in middle of a multiday water only fast. Glucose 80, Ketones 2.2. Good ketosis. When I'm eating normally: 4 days a week intermittent fasting; it is difficult for me to eat 1gm protein for each lb. My physiological age is 66 according to 100 blood tests. Any help on do I need to force myself to eat 160 gms of protein or given that I'm very healthy for my age just continue as I am doing? With thanks for any reply.

[@jakubchrobry3701]

Please provide any research studies that show eating this much protein is beneficial.

[@Bryanna8026]

With respectfully but why in the earth you are multiday water only fast at age 77? Have you heard about sarcopenia? Peter mentioned millions times that he lost massive muscle mass in water fast and urge caution. I do not reply much your comment triggered me😅

[@javadhashtroudian5740]

@@Bryanna8026 Thank you. I do a three to five day water only fast every quarter to increase autophagy and stem cell production. I walk about 13000 steps a day on average and according function blood tests my physiological age was 66 six months ago. Soon to have another 60 blood tests. Curious to see if my physiological age has increased or decreased.

[@beachgal2023]

Dr Attia, I read that you live in Austin. Are you seeing patients and if so how do I get an appt? TY

[@wsteele5864]

A while back a friend referred me to Dr Attia's channel. It has only been a few weeks since I modified my diet to accomplish the 185g of daily protein I need for my 185lb of body weight. I have been doing fairly well achieving the 1g/lb goal and I noticed something kind of strange. Long prior to my starting the 1g/lb dietary regimen I had partially torn my rotator cuff in a fall I took this winter on a steep icy trail. I have been going to a physical therapist weekly to rehab my shoulder and while progress was slow, I did see monthly improvement in my range of motion and strength without pain. Since I started the 1g/lb regimen it seems my recovery pace has significantly increased. The progress I might have been making in a month I seem to be getting in a week. Clearly this is just an anecdotal experience and likely is just that I was closer to the end of my rehab than the start, but it seems like I am getting meaningful (like 10%) gains per week now in ROM and strength without pain, versus more like that amount in a month before I went to the 1g/lb intake.

[@GrowingThroughItAll]

Protein is critical for wound healing of all kinds

[@wsteele5864]

@@GrowingThroughItAll I guess I was surprised at the pace of recovery before my diet modification and after, perhaps I was pretty protein deficient before I went on the 1g/1lb plan.

[@LaaraCopley-Smith]

Would love you to speak on aiding the digestion of increased protein amounts.

[@celine-fd4lm]

YES

[@JWinchell]

Menlo Henselmann says the research doesn't show benefits above about .82g per pound, except in unusual circumstances. (There is a recent KZbin video of him being interviewed by Mike Israel on this). Protein timing rules of thumb from older research are also proving not be to be correct. So I would question that 4 protein feedings a day are proven by research.

[@MorgenFrue118]

@peterattia I wonder if it the same amount for men and women - and regardless of age? I eat less as I age and the large protein requirements are becoming almost impossible plus taking away the joy of eating. Surely joy at meal times contribute to happy longevitiy!

[@milossavic6642]

Keeping track of protein intake makes me nervous, so I don’t count. I don’t take supplements but when I realise I might be short I snack on various nuts. It’s just overwhelming and takes away joy of active lifestyle.

[@raynabozny2338]

What about taking an Amino Acids

[@Siliconcow]

Just noting there is some unit-confusion in this video. The video starts with a recommendation @ 1g/lb or 2.2g/kg which is pretty standard but later Peter says 2g/lb. I imagine he meant to refer back to 2.2g/kg, as 2g/lb is pretty bananas, esp for someone trying to lose weight - basically advocating a carnivore diet at that point.

[@erastvandoren]

2.2 g/kg is not standard, standard is 0.8 g/kg.

[@andrewrivera4029]

I’m 58 year young OMAD carnivore, did a DEXA scan in February and I’m at the top of my age group in lean body mass and bone density. I eat about 1-2 lb of meat in addition to fat maybe some cheese and or pork rinds and I’m losing a very comfortable 4 lb a month so I’m sticking to this.

[@justinsutherland3606]

snap, good isn't it

[@AlexG-wk3nh]

Whats your lipid profile like?

[@andrewrivera4029]

@@AlexG-wk3nh my last lipid was 220 LDL, 80 HDL, 81 tri so as a 0 carb I’m happy. Did a CAC at 52 and 57 both were 0. My BMI is 28 so I’m almost to LMHR numbers.

[@justinsutherland3606]

@@AlexG-wk3nh Dunno but that Gary Brecker / Dana White blood testing looks interesting. I'm trying to restrict my exercise to 100 burpees and 100 jumps every morning, short strength sessions every other day - total workout time 10-15 mins max. Not sure all that youthful cardio is going to move the dial in future :)

[@famcation3214]

@@justinsutherland3606. Can you go into more detail on 10-15 min sessions? You do once a day? Is it all HITT focused? Is there research or someone pushing this idea? I know Pavel has made something like this popular with Grease the Grooves but that is multiple quick sessions a day. Thanks for your insight and feedback.

[@stevescott260]

Does anyone know the company that makes the venison sticks Peter referenced?

[@ScottDCS]

maui nui venison Expensive af. Dr. Attia is an investor. My local butcher makes "meat sticks" which are $12.50 for 10 and have over 10g protein each. Just beef. Shop around!

[@GrowingThroughItAll]

Honestly in this economy, it's insane what these influencers are promoting. Direct to consumer SHOULD result in lower costs, even if higher quality but all these companies... Maui nui, butcher box, athletic greens, etc... are breaking the bank for most. There are plenty of clean jerky companies out there like chomps and Trader Joe's brand

[@gavin1426]

Why do you say methionine lysine and leucine are most important instead of BCAAs leucine isoleucine and valine?

[@shaunkerr8721]

You get BCAA's in the amounts needed easily through eating meat and there's research which suggest taking BCAA's in high quantities can have deleterious side effects for a good size of the population. For the levels he suggest of the "big three" aminos he talks on episode 224 about how they are the building blocks important for producing creatine, regulating the metabolic process, digestive process/efficiency, build other proteins, help regulate insulin / sensitivity, regulating the immune system, regulate the production of HgH, minimize bone density loss, and increase skin and bone healing (which is important as you age as infections and bone breaks are some of the highest risk factors in the elderly) BCAA's are good for producing proteins and are essential, but, as I said, it is easy to obtain enough in a normal diet while the big three take some more dedication thus making them more important to pay attention to.

[@skillsforchildren]

I am 300 lbs, is the protein recommended per pound of ideal body weight or actual weight?

[@sandygreenberg7282]

Actual weight

[@gilbertcacti6353]

Is Jerkj stick from venison high in sodium?

[@JakeRichardsong]

Can be.

[@olekike72]

At 6:48, Peter mentions the Drtr-approach for overweight people. What is that?

[@anthonyrondolino8148]

2.2 grams is very very hard. Particularly when you are trying to maintain a diet that does not include excess calories. Running & strength training burns quite a bit but it is almost essential to use protein shakes and eat lots of chicken, fish and red meat.

[@erastvandoren]

2.2 grams is very very stupid

[@avoidantbehavior]

@@erastvandoren say more

[@JakeRichardsong]

Reported for misinformation. Eating meat is not required.

[@Joooooot]

Speak for yourself haha i could do 3g daily very easily. I love protein

[@bb.buchanan]

Use whey; a serving is around 120kcal and typically 24-28g protein per serve - There's a reason it's been so popular since it first arrived. It's also the highest bioavailable form of protein there is @ 99%. Have a small shake between meals (250ml water and 1 scoop) and it hardly dents your hunger or have it with your meal.

[@nattyfatty6.0]

1:56 I typically get 320-380g of protein a day on 2500-2800kcal without really thinking about it. You'd be surprised how far you can get with lean meats, egg whites, fat free cheeses, and low carb/"keto" bread/buns/wraps/etc. The 4 slices of "keto bread" I had this morning was 24g of protein alone. With the egg whites, fat free cheese and turkey bacon that accompanied it, that ended up being 135g protein

[@rory644]

Way too excessive at that rate almost 1600 calories are protein. 2 grams per kg is sufficient for almost everyone even avid gym goers

[@bb.buchanan]

Mate honestly I think you should rethink that; Chris Bumstead has approx 200-250g protein p/day and whilst I don't know you, I'm assuming your nutrition demands aren't as stringent as his. Anything above 280 just seems superfluous and potentially harmful.

[@dnperez93]

I find that whey protein upsets my stomach, is pea protein a good alternative?

[@zarko89sd]

Not really, because pea as a source of protein doesn’t contain all the essential amino acids. It’s a good supplement but I wouldn’t say it’s a proper alternative for whey protein. Hope this helps.

[@4242brvrdbd]

Fairlife makes delicious protein shakes. My wife also gets upset from whey.. she loves these

[@dnperez93]

Thank you!

[@gcdelrosario]

Any good whey protein brand that doesn't have sugar or carbs on it?

[@LaaraCopley-Smith]

Just search grass feed natural unflavoured. Then check the ingredients. Should be easy to find.

[@kevinwakely6120]

I like Trasnparent Labs 100% Grass-Fed Whey Protein Isolate…low sugar, fat & carb and high in protein …mixed with unsweet Almond Milk and I don’t feel bloated either which is a win

[@aureliandumitru8382]

What people fail to realize is that the anabolic state of human body can be also ``beneficial`` to some types of cancer. We are ment to feast and fast. I apreciet the point of view from his perspective but i`ll stick with my 18:6 IF protocol.

[@Lisa-du6pv]

I get hungry In 2hrs with a whey protein isolate shake. I add in 3 -4 poached eggs and am good to go for 5+ hrs. On a busy day that is my jam.

[@teresahunt5521]

I work five 10 hour nursing shifts every week. No meal breaks. No one gives a rip about my meal timing. I do the best I can.

[@sirwalksoftly]

Look into a meal prep service honestly. In my area I can pay about $108 for 8 good meals.

[@Gref75]

I'd like to say thank you for your service. You do probably most honorable work there is for us and we all know we, patients, are not as polite as we should be.

[@teresahunt5521]

@@Gref75 Thank you! Getting ready for the last shift of the week. Nothing like that first cup of protein coffee at 3:00 am. Lol Have a nice day kind person!

[@vladgeor5579]

The dumbest, most straight-forward advice I can give in this situation - load on protein shakes. There's nothing simpler or faster to boost your daily protein intake. Research suggests it to be safe for healthy individuals.

[@teresahunt5521]

@@vladgeor5579 They just aren't very filling...and the liquid makes you need to pee. Yes...nurses have to be able to hold their urine for long periods of time. Yesterday's lunch was beef jerky. Even that was interrupted by a code blue followed immediately by a state inspection. (The patient lived and I got 100% on the inspection). Thanks for the tip though! I've learned to slam entire containers of unsweetened Greek yogurt. Cottage cheese is pretty easy to shovel down too. I don't have time for chewing. 🤣 I have some kettlebells hidden in a storage room. I sometimes can manage a few lifts. I just have to be near enough to hear the phone ring. Some of us are really grinding out here to work fitness into our real lives.

[@juddvansickle]

2.2g/kg, even though the bulk of the muscle protein synthesis research says your needs top out at ~1.6-1.8g/kg? Even if you are over weight/obese? (I'd agree with ~1g/lb of lean body mass). A 100kg female is not going to eat 200g of protein, but asking them to hit 110g is going to be more manageable. I'm not convinced that overshooting is an optimal strategy for most people, as it sets them up for failure.

[@christopherhaak9824]

It should be one gram per lb of your lean ideal body weight. This calc takes out the obesity and fat issues.

[@bradyhayden]

I've also heard 0.7-1g/lb of target body weight. So if a 200lb individual wanted to lose 50lbs, they'd aim for 105-150g of protein intake. A higher protein diet also burns more calories in its metabolic breakdown so it's still beneficial to aim high in that regard.

[@nattyfatty6.0]

There's a g/kg where it's plenty sufficient for MPS or w/e, and then additional protein is simply dietary preference, a means to facilitate a caloric restriction, or as an "anti-catabolic" measure during large caloric deficits / extended periods of weight loss. Protein intake matters least during surpluses or maintenances - Obese people can benefit from the satiety of protein but it's not required and if they can manage their intake w/o it they're better eating a normal amount of protein IMO just because it's cheaper

[@gz826]

The 2.2g/kg recommendation is for athletes and in this case comes along with resistance training and anabolic resistance developed with age. Calculate the amount of protein and track it through the day once or twice to appreciate how much it is, so next time to err on the higher side. It's really hard to eat that much protein. All individuals have different goals...

[@jannmacdougall1448]

Yogurt,cocoa, salt, oatmeal & protein powder, peanut butter, so yummy great way to start the day..

[@sirwalksoftly]

Kefir for me but heck yea!

[@HoNow222]

oatmeal and peanut is too inflammating for me.

[@gilbertcacti6353]

If you increase mTOR activity, would this affect probability of cancer growth?

[@JGComments]

Higher IGF-1 is a problem too. Colorectal, breast, and prostate cancer risk can increase up to 15 percent, risk is higher for red meat and processed meats. However, vegetables, omega 6 fats, and PUFAs have protective effects, so make sure to include those.

[@gilbertcacti6353]

So Dr. Attia recommendations will increase the chances of getting cancer, not only bu increase IGF1, but also mTOR pathway

[@gilbertcacti6353]

I respect him, I think he is very intelligent, but he is wrong, eventually he will find out. There other Physician's in KZbin that promote certain way of eating and later the got sick and admitted their mistakes

[@JGComments]

@@gilbertcacti6353 Any increased intake of complete protein / essential amino acids will have this effect. With the body there are always tradeoffs. Low muscle mass and poor strength and balance in old age is also a big problem.

[@gilbertcacti6353]

Definitely, but I only do complete protein post weight training workout, which once per day in the afternoon. The other two previous meals are from plants and nuts only.

[@Seanonyoutube]

Any isolated protein powder bloats the hell out of me. It’s not worth it. I just ensure 3 of my meals contain a protein source and I move on with my life.

[@rider65]

Try gas x equivalent prior to drinking.

[@achtungjamie]

Whey protein is a scam. It’s garbage byproduct that use to get thrown away, then companies started selling it to body builders.

[@Seanonyoutube]

@@rider65 does ziltch for me.

[@francoisbleau5543]

I have tried many, and some brand I can't, some other I have no problem with, I only use Optimum Nutrition gold now, don't have any issues and it's at Costco

[@Seanonyoutube]

@@francoisbleau5543 never tried any protein power from any brand that didn’t make me fart like mfr

[@nicolasismirnioglou5894]

Where should we order these venison jerkey sticks?

[@JakeRichardsong]

He is an investor or owner of the company. They are also extremely expensive, and have to be flown or shipped from Hawaii.

[@davidseago]

1g per lb for me is about 180g of protein. That feels too much in my experience. Typically i aim for anything between 100g - 150g (130g being pretty optimal as i see it). I typically get this amount from 2 meals per day + a protein shake. I don't pay attention to any other macros really. Not at the moment while I'm trying to lose a couple more kilos in total body weight. I find this method extremely manageable.

[@JakeRichardsong]

Agreed. There is no reason to eat 180 grams of protein per day.

[@meelvis939]

Agreed. Getting .7 gram of protein per lb of body weight is adequate if you weight train per research.

[@annetcell-ly4571]

A man typically eats more - especially if they work hard or are training hard. I’m starting to think that women have different demands that can’t be compared to men, yet male experts are probably speaking inclusively. I’m like Rhonda, I struggle to fit in large amounts of protein. My go to’s are eggs, crustless quiches, yogurt, cheese, chicken, salmon and a small amount of beef - throughout the week!

[@annetcell-ly4571]

@@johanna4641 You might find what Dr Felice Gersh has to say about female physiology and the role of oestrogen informative.

[@johanna4641]

@@annetcell-ly4571 good luck with menopause

[@ALT-vz3jn]

I try to eat 1 8oz steak a day and also a high protein whey protein shake which is about 30gr. Then things like tuna or salmon on homemade sourdough. Collage protein in oatmeal. Homemade yogurt (super easy!) I don’t eat a lot so it’s almost impossible for me to get 140gr of protein…and yes I take a GLP-1 for T2 and my A1C is stable in range. I’ve NEVER seen someone on mounjaro who only drink alcohol. You literally have no desire for alcohol when you take it.

[@makennachicky7010]

So relieved to hear this conversation between you two. Getting enough protein is like chasing a dragon!! Can you share the company that makes the jerky?

[@JakeRichardsong]

He is part owner or investor in the company. That's why he talks about it.

[@gregory2421]

If you have to make an effort to eat more, something tells me that's inherently wrong for longevity

[@shetaz905]

Agreed. This just seems wrong on an intuitive level.

[@AlpeshK-co2pz]

Or it could be that the diet model of our society is more inclined towards carbs

[@andrewokr16]

I'm pretty sure they made a point to say "more protein", not eat more in general.

[@TyKH1000]

Based on what, your feelings? Would you say the same about having to force yourself to eat more vegetables?

[@gregory2421]

@@TyKH1000 Yes!

[@shelbygillenwater9218]

Is the venison jerky Maui Nui?

[@kpsig]

Lamb, goat and beef meet for the win. If you sweat a lot, pay attention to salt and pepper.

[@AirPowered]

Eat it?

[@bwrscott1]

Mmm shakes. Like doing protein, berries, and flax milk.

[@gilbertcacti6353]

If you increase methionine intake , this will increase mTOR activity

[@edstud1]

So complicated for most people?

[@Journeyofamomdoc]

I work in a hospital … every 5th person is on ozempic and I agree with Rhonda many of these folks look smaller meaning they have a smaller frame … but also look older, and they lose muscle abdominal faces are distorted, with more wrinkles and don’t look that good…..

[@JakeRichardsong]

Looking good? What does that mean scientifically? Nothing perhaps.

[@iamzebra7025]

Micro is micro for a reason. Take care of the main issues and the small stuff will follow👍🏼

[@robertusga]

Aha, so lean mass loss no longer big issue for folks with obesity (not the beach bod crowd) on GLP-1 meds provided protein intake is prioritized. Noted.

[@cynthialucidi9997]

Amen!!! Protein muscle mass health span! 🫶🏼🫶🏼🫶🏼💪🏼💪🏼💪🏼

[@surrealistidealist]

I think most people still think the body can only absorb 30 to 40 grams of protein in each sitting. That's why they think it's too hard to get 150 to 250 grams of protein per day. But that's outdated information. The body can probably absorb 100 to 200 grams of protein per sitting without any trouble.

[@legasees]

@surrealistidealist The amount of protein that can be absorbed is virtually unlimited. The amino acids that are not utilized directly by the liver enter the bloodstream, after which almost all become available for use by tissues. The more pertinent question for me is what’s the upper protein intake threshold per meal for maximizing muscle-building? Although researchers are still investigating that question, the current accepted scientific answer is somewhere around 40-70 grams per meal, and 1-1.6 grams of protein per pound of body weight daily. This is consistent with what Dr. Attia proposes.

[@nattyfatty6.0]

It can absorb an essentially infinite amount, the 30-60g numbers you hear are the hypothetical limit on protein which _can be used to stimulate MPS_

[@bumblebower1529]

I’ve always gotten 250-300 at 190 body weight Idk how people struggle so much with protein it’s easy for me

[@mikebennett4829]

Anyone ever check their blood sugar after taking protein, supplements, protein powders 😮

[@kashawhyte9311]

A lot of them are very low sugar or sugar free

[@shannonlockwood8684]

When you train your metabolism to eat every 3 hours, it's pretty easy to get 1gram/ pound of ideal body weight in protein. I eat about 2.2g/# of body weight

[@meelvis939]

Getting 1 gram per pound of body weight of protein is a challenge on the Mediterranean Diet!

[@erastvandoren]

0:55 🤦🏻🤦🏻🤦🏻 Methionine restriction is the single best thing we can do for longevity.

[@dirkjones3816]

High protein seems to be the current bandwagon all the ex proponents of Intermittent fasting are promoting. I get that science evolves but a gram per pound seems excessive for the average person.

[@MsQ275]

thank you! I cannot imagine how fat and disgusting I would be with this much protein

[@dc100dc100]

They aren’t average. They are working out 6-7 days per week, focusing on health and longevity. The average person is on the couch.

[@dirkjones3816]

@@dc100dc100 I do agree that protein needs increase with exercise level. Very few of us are willing or able to take working out to the level Peter Attia does. I am sold except I scale it all back at least 50% for my case. Still massively useful and informative

[@rory644]

@@MsQ275people get fat from eating excessive amounts of junk food and having terrible diets. Nobody’s out here getting obese from eating too much protein

[@MegaLaban12345]

1g of protein per pound is not that hard. There are plenty of low fat but protinous foods. Cottage cheese, kvarg and low fat milk are packed with protein. Throw in one protein shake a day and your 75% of the way there. If you train even moderately you should make the tiny effort to drink a glass of milk with every meal, or whatever works for you.

[@alphabeta8403]

*1g protein per lb of body weight is wayy too much for 90% of 50+ yo to handle. Consistently that is.* 0.5-0.8g/lb more realistic long term. 90% of 50+ yo are NOT as physically active as these two, which is a requirement for the intake recommendation at 1g/lb.

[@grantferrigan3837]

Low protein is better for longevity until you are a senior. Live well!

[@ScottDCS]

If you're sedentary, maybe.

[@MsQ275]

i feel like if i are 135 g of protein a day, i would be so so so obese how does this add up?

[@bradyhayden]

The average protein count for meats is 7g of protein per ounce of meat. So if you had 2 meals with 8oz of chicken/beef/fish/pork and a 30g protein shake for breakfast, that's 140 grams for the day. You could also swap one of the meals for a 5 egg omelet and still get close to 135 grams if you ate some jerky throughout the day. It can be pretty low-calorie as long as the sides aren't too calorie-dense. It seems daunting at first but it mainly just requires a lot of meal planning. Hope that helps.

[@jakubchrobry3701]

It doesn't add up. I have never seen any research studies provided by Peter Attia that 2.2 g/kg of protein is beneficial. I need some evidence that this will increase longevity and lower disease risk. I'm 60 and I can build muscle with much less protein. I'm leaner and more jacked than Attia. I would guess he is between 20% and 25% body fat.

[@ImStuckInStockton]

135g of protein is fewer than 600 calories...

[@rider65]

@@jakubchrobry3701 Plenty out there. Your research needs WORK

[@jbealsmusic]

I'm 6'2" 250lbs. 250g of protein is a LOT. Even with added protein shakes, it's a ton of meat/poultry/fish/dairy to hit that target daily. It's a lot of food, and it's very expensive. The longevity experts never tell you just how cost prohibitive all these interventions are. Between the recommended dietary requirements, exercise recommendations, supplements, and medications, it's clear longevity is a business catered to wealthier people. @@jakubchrobry3701 You may have some great genetics. For the average person, a target of 1.8-2.2g/kg for actively increasing muscle mass and/or reducing muscle loss during caloric deficit is backed by many studies. In regards to longevity, having and maintaining muscle mass (and hopefully the strength and balance that goes with it) through old age significantly reduces your fall risk and improves your ability to recover from a fall. That's the logic. If you're already muscular, exercise regularly, and stay in great shape, you're fine for now. When you notice your muscle mass starting to fade away (which will happen as you continue to age), increasing your protein intake (to 2.2g/kg max) may help reduce the speed at which you lose that muscle mass.

[@user-go8jx4og1f]

For elitists with time and discretionary income.

[@K4R3N]

Jesus 2g/lb, that means I'd be aiming for 300g+ daily. I can barely do 150g daily currently.

[@user-vk7qv4uc2c]

1g/lb or 2.2g/KG. So 150 grams will probably be fine

[@MsQ275]

I am lost on how you even do 150 g. I wish he would post his eating plan with the breakout on grams/serving

[@grantwalsh5516]

Cottage cheese mixed with eggs, protein powder with Greek yogurt and berries in a smoothie, chicken and/or beef, 150-200 grams

[@tomikotomihewitt657]

Yeah. That’s too much. Maybe those are numbers for elite athletes.

[@fordusfiresoul]

Yeah honestly this makes me shrug and say ok whatever, i’ll decline if i live til 80. This is hard to do especially if you have a lot of food allergies/sensitivities / gi issues etc.

[@gregbrown3764]

We all know about the Lysine contingency. We know how important it is. 😎

[@lamnuck]

How to advertise my venison jerkey without making it super obvious that that is the sole purpose of this video, haha

[@Icarianbrother]

Attia is not an expert in nutrition or fitness, but he portrays one.

[@wilwn]

He is not, but he has a very academic mindset, talks to relevant experts in those fields, critically evaluates the literature, and incorporates all that knowledge along with his clinical expertise.

[@Icarianbrother]

@@wilwn "he has a very academic mindset" Attia does not do overhead presses, because he worries about spinal disc compression. However, Attia does trap-bar deadlifts which also cause spinal disc compression and he uses much more weight doing them. It does not make sense.

[@Icarianbrother]

@@wilwn Attia believes that dietary changes can control blood cholesterol levels. Attia does not encourage people to do that through dietary changes, because he believes that it is too difficult. He prescribes statins instead. He is a typical doctor/pill pusher.

[@wilwn]

@@Icarianbrother I was not aware of this. That certainly does not make sense. When/where did he say this?

[@wilwn]

@@Icarianbrother he provides caveats for his statements though. He clearly states that dietary changes, even when taken to the extreme (avoidance of fat), can only take you so far. It has been well established that blood cholesterol is largely due to endogenous production/clearance. Dietary cholesterol does not contribute a significant amount.

[@trevornetting7427]

Do all humans need science degrees and wealth to enable healthy dietary habits? Do humans possess an innate ability to ‘listen’ and self diagnose their own bodily requirements? The last 50-100 years of science fueled capitalism has bought enormous changes in human life worldwide … Positive and negative. But what sense/knowledge did we possess prior to this which enabled millions of years of evolution? Not knocking science, technology or capitalism but pointing to the obvious conclusion that something got us through the vast majority of human existence previous to this latter phase. I also question whether recent science will stop a large percentage of humanity from digging their own graves.

[@erastvandoren]

The healthiest foods are beans and other legumes. Cost pennies.

[@mythicalghost1769]

That’s still not gonna be enough protein

[@FeFeronkaMetallica]

I get 160g in 2 meals a day

[@rssiddharth]

I wonder how much sodium is there in a single jerky that Peter eats

[@nattyfatty6.0]

Sodium content is irrelevant if you don't have a preexisting condition

[@rssiddharth]

@@nattyfatty6.0 that's not entirely true. High sodium consumption leads to stiffening arteries independent of blood pressure due to oxidative stress.

[@SIGMACH1]

290 -380 mg for each stick. Too much sodium and pricey at $125 for 24 sticks.

[@Judy-cm6kp]

As a Vegan I can't eat venison

[@zanzabar7878]

$600 worth of venison/month , I think i'll stick to Whey :D

[@rajparmarman]

1grms/lb of body weight is an absurd amount of protein, forces people to buy protein supplements and feeds the pockets of these people selling their supplements.....

[@thesmith8933]

It’s really not that hard

[@Jefe-qh8kd]

​@@thesmith8933Said absurd, not hard.

[@LeekowalskiWalker]

It's not absurd.

[@TheJamcentral1]

If you eat 2 cups of oikos yogurt that’s 30g at 180 cals. It’s not hard at all unless you’re a giant

[@mike.999.s]

Jersey stick, how the fuck ☠️☠️ Poison ☠️☠️

[@gilbertcacti6353]

Dr. Attia: with all your respect, but which diet do you follow. Based on my simple observation your body fat is not low at all, I could be wrong.

[@carolinagbb]

Something doesn’t match, I would have to eat much more than My hunger tells mento eat to get that much protein, also my digestion and mood are affected by this, maybe we shouldn’t eat this much?, maybe it’s natural to lose some muscle with age and that’s it! Why to fight and struggle so much?, I don’t see centenarians in the blue zones doing all this longevity efforts…

[@pegatrisedmice]

2.2 grams per kilo, are these 2 fucking crazy? 😂

[@blueheelercd]

Fat needed to digest protein!?

[@nattyfatty6.0]

No

[@blueheelercd]

Protein needs healthy fat to absorb?!

[@nattyfatty6.0]

You don't need fat to absorb protein

[@ferguswood4065]

Well we all know Peter has stinky farts now

[@nattyfatty6.0]

Venison farts, just like Toe Rogan

[@gondwana6303]

Frankly without rehearsing from her medical textbooks to repeat verbatim, Rhonda is a bit of an airhead.

[@nattyfatty6.0]

I think "airhead" is unfair. Some people are just better at presenting than conversating. Also IDK what you mean by "rehearsing" and "verbatim". No medical textbook would phrase things the way she says them

[@gondwana6303]

@@nattyfatty6.0 Have you seen how Rhonda answered Peter when he asked about exercise "preventing" cancer. She obviously didn't know shit, but she tried to bullshit her way out of it. I work with top scientists and when they don't know, they say I don't know. Perfectly acceptable. Bullshit is never acceptable -- especially when dealing with people's health. I've seen her do this time and time again.

[@erastvandoren]

1:55 Two charlatans.

[@4242brvrdbd]

What’s trying to gain?

[@bobinowsk]

She seriously needs to work on stop saying the dreaded crutch word,"like." It's extremely off-putting.

[@antoniaosborne4972]

God i can’t stand how much you guys are complaining about wanting to eat.

[@bh613]

I’ll avoid Rhonda. If I see it I stop watching

[@aeiouaeiou4994]

Why

[@sergy5337]

So little useful info with so much of empty talking!

[@timmyj2366]

This is nonsense, complete absurdity. One gram per lb of body weight is what elite athletes need. Your average Joe is likely in need of .5 g per lb of body weight. There’s a variety of factors that affect your needs and so the worst advice regarding protein recommendations are blanket statements. The more muscle you have, the more protein you need. As you age, your protein needs slowly increase, activity levels affect protein needs, how efficiently your body assimilates protein is a serious variable too.

[@tomikotomihewitt657]

Yes! What they are saying is outdated information.

[@tomikotomihewitt657]

They are giving us completely outdated information!

[@davidhunt3606]

Omg how can anyone stand to watch dr Patrick after she was advocating for giving our kids the jab. It's so disgusting

[@DL-oq6nq]

I've wondered if she was paid, or if she's just extremely ignorant. Either way, she's not a reliable source when it comes to.....anything.

[@tomikotomihewitt657]

She WHAT!?! Ugh! I didn’t know that. Terrible 😣

[@DL-oq6nq]

@@tomikotomihewitt657 She really messed up on Rogan's podcast. I had watched her interviews on different shows up until that point. She had been on Rogan multiple times, but I don't believe that Joe has asked her back. Things got really awkward.

[@olimpiatudor]

Did she? I had no idea... Yach!

[@davidhunt3606]

@olimpiatudor at least 2 episodes on JRE. Seemed obvious she's bought and paid for