How to think about nutrition for longevity

[@elijahmandeville8475]

This is the most informative snippet we’ve had on the channel in a while. I feel like these usually end up being Peter talking around the question for 10 minutes and the video cutting off before getting into the meat of the topic. I appreciate the informative nature from the start!

[@Gref75]

Nope it's not. Following this man nutritional advice is ridiculously ineffective if not point-blank dangerous (if you have severe insulin resistance).

[@elijahmandeville8475]

@@Gref75 it’s not “this man’s nutritional advice”, it’s the overall scientific consensus. See Layne Norton (PhD), Mike Israetel (PhD), Dr. Mike (family medicine doctor), etc. for all the same information. Why they’re all the same? Because they all pull from current scientific literature. A balanced, whole food, protein-centric diet that focuses on proper caloric intake is not ineffective or dangerous by any stretch. Especially if you pay even a shred of attention to the current literature.

[@erastvandoren]

@@elijahmandeville8475 No, it isn't the consensus and actually plain wrong

[@elijahmandeville8475]

@@erastvandoren any source for your argument? 😂

[@erastvandoren]

@@elijahmandeville8475 lots of medical publications.

[@Leo_Leo13]

Geez, I just read a few of the comments and it’s surprising how many people just don’t get it even when you very clearly and logically spell things out. Thanks for continuing to post even though it must get frustrating!

[@kale-bopp]

Would appreciate a dedicated discussion about nutritional needs for women, as those needs change throughout the month for pre-menopausal women, change throughout pregnancy, and then change again for peri and post-menopausal women. This is such a blind spot in the health and fitness world, as the vast majority of nutritional data presented is based on studies which have exclusively been performed on men - because the very thing that requires dedicated study for women (constant hormonal fluctuation) makes studying women too expensive. We can’t expect to live to 100 in relative health with extrapolated data.

[@twainmom4999]

Agree. I personally have done a lot of research and will share with you what has worked for me …I increased my daily protein because women typically have less muscle mass to start with and probably experience more rapid sarcopenia than men after 50. I try for 1 gram per pound. I also strive for anti-inflammatory diet, so prefer higher healthy fats (olive oil, grass-fed butter, avocado oil), and less grains and starchy carbs. I stick to whole foods which I generally prepare/cook myself. Try to eliminate alcohol and sugar. If I do have sweets, always at the end of a meal, never on an empty stomach. I eat intuitively (when hungry) generally twice a day, no snacks. When you up the healthy fats and proteins, the satiety allows you to feel satisfied with 2 meals a day. By not eating the rest of the time, you will reap health benefits (reverse insulin resistance, etc). I did this all gradually, have lost more than 20 pounds and maintained that weight for over 5 years. I’m still a foodie and love to eat. To me, it’s about health and feeling good more than a number on a scale. Hope that helps ;))

[@danutzicad]

@@twainmom4999 great info, but it is valid in general, not only specific to women.

[@dawn5358]

I quit long time ago for Peter Attia, and even Huberman to truly be interested in digging deep on women's health. So recently I started listening to Dr. Stacy Sims, very interesting. She specializes on menopausal women's health issues and protocols which I find eye opening. But unfortunately she focuses so much on how to help athletes than a regular woman like me, and since she is vegan, her protein recommendations can be skewed. I still find what I learnt from her useful.

[@kale-bopp]

@@dawn5358Agree completely, I’ve been following her for the past few months and really appreciate what she’s doing. But the vegan/athlete thing does make some of her info a bit niche, so I’m figuring out what I can take from her vs. have to leave behind. For example, because of her I’ve allowed myself to eat more carbs and less fat the last week of my cycle, and it’s helped with PMS symptoms and cramps.

[@TaraAusmus]

Buy the book “fast like a girl”. Explains everything for women❤

[@FellowHuman18]

High degree of certainty: energy balance is key (i.e., dont overeat), and protein requirements arent very flexible (aim for around 1.6 g protein per kg bodyweight).

[@ShastaTodd]

I keep hearing this but as a vegetarian since 1977, I now realize I have been (supposedly) protein deficient most of my life. Has this negatively impacted me? Not as far as I can tell, and when you consider the mTOR activating aspects of protein, perhaps my youthfulness and vitality is a result? Again, I am 68 years old, RHR of ~45, CAC of "2", BP 120/60... super healthy and incredibly fit.

[@rezedent9104]

​@ShastaTodd I, too, struggle with how much protein Dr. Attia is suggesting. I've been leaning more plant-based the past few years, but find it challenging to get what would be about 120 G of protein. I'm a fit 57, 5' 10" 163 pound runner, RHR about the 48, CAC 0, ApoB 64. Lots of guys I know, family, friends, struggling w/prostate cancer. Red meats - out. Not a huge tofu fan so challenging to find good, healthy, non-animal sources of protein. Protein shakes are helpful.

[@ShastaTodd]

@@rezedent9104 and because of Peter's recommendations, I'm doing protein shakes, but notice no difference in my health... Which makes me skeptical this is necessary or doing anything!?

[@groove9tube]

AARP has a nutrition book that emphasizes high protein. The main complaint from readers was that they gained weight by following the recipes. Protein is not non-caloric.

[@DarkArtsDeepDive]

@@rezedent9104Make a nice protein shake. Use lactose free stuff if you’re sensitive to it. My kid has one every day and it’s at least 40-60 grams of protein. 8 oz fair life chocolate milk, few scoops of ice cream, scoop of isopure. Extremely low lactose and tastes great .

[@willemvanriet7160]

We have to try! Doctors Ekberg and Bikman makes excellent attempts at clarity on nutrition and how it directly affects our digestive and hormonal systems.

[@erastvandoren]

Both are extreme charlatans

[@slydog7131]

A study done with elderly people and resistance training found that the greatest determinant of muscle gain was simply consistency in the gym, and additional protein had only a modest effect. Most of those in the study were already consuming about 120 grams a day, and adding more just didn't do much.

[@iamwill1182]

being elderly people, they likely weighed around 75kg on average which would mean 120 grams of protein is consistent with the 1.6 grams per kg rule. however, this rule doesn't take into account body composition, and people with less muscle and more fat (the elderly) wouldn't need as much protein. again, due to being elderly, the amount of muscle they would've been gaining wouldn't have been anything extraordinary, therefore not requiring insanely high amounts of protein. if they were young bodybuilders at 12% bodyfat they would need much more protein than 120 grams. consistency in the gym is definitely the greatest determinant for muscle gain but not getting enough protein greatly hinders results. i haven't read the study though so correct me if im wrong

[@slydog7131]

@@iamwill1182 I haven't read any studies myself but instead must rely on reporting by experts. Higher protein consumption does seem to provide a small advantage that can be important for elite athletes and serious body builders. For the rest of us, it's all about consistently getting to the gym, having a plan and employing progressive overload.

[@angieb4631]

Keys words, they were already eating 120 g a day. Something to remember is that elderly people usually eat far less than 120g a day. 60g for the elderly is more common sadly.

[@AlexanderMoen]

120g of protein for the average elderly person is a baller amount. The vast majority won't be near that. But, yes, there are diminishing returns for increasing protein consumption. There's another study where elderly people did nothing different than consume an additional 25g of protein, and they put on muscle (the reason was that they were essentially under consuming protein beforehand).

[@jxeh1442]

Simon hill is the best nutrition guy I’ve found.

[@shilpakarigoudar]

I love you Dr Peter Attia

[@siitan83]

as always Attias answer is a work of art.

[@overcomer4226]

A read a comment by a trainer, a nutritionist who said eat for the body.You want not for the body you have. I weigh two hundred twenty five pounds female five feet four inches tall. In my weight loss journey, I try to eat for the body I want which for me.I'm a size 6 to 8 at a hundred and fifty pounds. I therefore eat protein for a hundred fifty pound body with about a hundred fifteen pounds of lean bodymass. Protein really should be dictated by lean body mass

[@ashhhh0333]

The fact that nobody is talking about a hidden book Health and Beauty Mastery is crazy

[@stevencole7331]

I think Peter would be a great advocate to incorporate wellness into the healthcare system as a true division of that said system . He is already doing it in his practice but it needs to be greatly expanded to the public and mainstream. Having a wellness doctor as your primary doctor would completely change the direction of human health incentivize in savings financially for insurance companies which in turn saves cash for the individual consumer of healthcare . Sure you can still decide you would rather just take pills and medical intervention as your primary way of staying alive but it should cost more . At this time healthy people have the largest burden for paying for healthcare which is backwards .your incentivize to be unhealthy.

[@prasadkandra]

Good one...

[@SilverFan21k]

❤ longevity

[@patriciahoke4722]

As always, I check out his latest, and am interested, though I remain somewhat skeptical of his most important factor. Somewhat. Otherwise, I will note on observing aging people, protein is less and less attractive to them, and they prefer other things. This is esp true for the people in their 70s and above.

[@rebeccajennings3872]

THANK YOU for providing the different ways of explaining the point. That is VERY helpful for understanding! 😊

[@lindajones4849]

I' m not convinced that ranking diet and exercise in order of importance is usefull, because they both are. II will grant that it is possible to overeat healthy food but there is a reason most people are overweight. Its called ultraprocessed food ( which has pharmacological levels of sugar that is addictive) . You cannot out exercise a bad diet in general ( perhaps for awhile as a fanatically active teenager). I will summarize an example froma talk by Dr. Robert Lustig. An amateur competitive athlete came for medical evaluation because his performance was declining. An alert doctor diagnosed prediabetes but could not explain why this wS happening . Someone with more nutritional training told himto drop the sugary sports drinks. Problem solved. Health is about more than exercise, protein and energy balance. Another example: a very fit aquaintancehad to drop sugary desserts because she developed diabetes in her sixties. Our bodies are not made to handle the huge amounts of added sugars in the ultraprocessed food all around us. One more thing: mozt moxern dietz way too low in omega 3 fats , too high and n omega 6 s.

[@kimberlyf4888]

He ignores the fact that nutrient quality will affect hunger. I think one reason that people who eat poor quality food eat too much is because the body is searching for more nutrients. If you eat nutrient dense food, your body will be satiated. Food is also a signal - of time of year, where you are - eating locally and in season is a signal for your whole body and circadian clock.

[@maremacd]

Obviously maintaining a healthy weight is important. But I do not understand how he can be so sure about the protein requirement. It’ll be interesting to see if he still agrees with that recommendation five years from now.

[@elliottrichardson8213]

Why would you say that? Muscle = metabolic health

[@willemvanriet7160]

They have millions of followers Have u ever heard of “The crowd is right”? Also official medical experts are often influence by big pharma and how $ flows so great to hear some independent voices

[@BonnieJean4578]

So, the last three words in the video were actually foods. I think this was mis-titled.

[@KJSvitko]

You are what you eat. Your diet impacts your health. Lower stress, reduce obesity, get enough sleep and more exercise are key to a healthy life. Obesity in children and adults is rising across the world. Fast food and sugary drinks including fruit juices are contributing to the problem of poor health and obesity. Eat a healthy plant based diet and exercise regularly. Reduce or ELIMINATE cows milk, eggs, cheese and meat. Eat more salad greens, beans, fruit and vegetables. Eliminate fast food, snacks like cookies, cakes, chips, and sugary drinks and juices. Every adult and child should own a bicycle and ride it regularly. Regular exercise will help you sleep better. Yoga is a great stress reducer. Obesity is all too common today. Get off the couch. Get off the phone, ipad or video game. A variety of stretching and other exercises help with increased mobility. Ride to work, ride to school, ride for fun. Every city should be a bicycle city. Speak up for bicycles in your community

[@taiplant3347]

As long as your not on a tic tac diet , you're good

[@stuffylamb3420]

Uh, this is pretty bad advice

[@sondrebergo]

Your first point would essentially promote a low calorie density diet, which is basically plant-based? Your second point about eating a lot of protein isnt that agreed upon, could you please interview for instance Christopher Gardner?

[@dinomiles7999]

Time will tell .

[@burtnation1357]

Menno says you only need .65 to .8 grams protein per body weight for muscle building purposes

[@ShastaTodd]

@@burtnation1357 that's more in alignment with what I've been getting my whole life... And I see no signs of deficiency.

[@InconsistentFlaw]

That's per pound, not kilo

[@sigmasigma1226]

1.6g per kg is roughly 0.73g per lb. Exactly in the middle of your range

[@erastvandoren]

​@@InconsistentFlawI do .8 per kilo

[@BB-ux5wd]

For the protein recommendation is this for women too ?

[@tammybott9968]

Yes

[@johnames6430]

I'm 100kg, how can I get 150grams of protein per day without taking scoops and scoops of protein powder?

[@storytime8205]

I'm 53 kg and get 120 g of protein, only 1/2 scoop of protein powder. Chicken, eggs, egg whites, Greek yogurt, shrimp . . . it's doable and not that hard.

[@Monicalala]

I’m 50kg and get over 100grams. Track your calories and nutrition and you will find the foods that work for you.

[@xxFairestxx]

You kidding? 4 eggs: 24g 300g Greek yogurt: 40g 8oz chicken breast: 72g 6oz steak: 40g Done

[@DurianriderCyclingTips]

are you trying to get to 130kg lol

[@dawn5358]

I believe the recommendation is 1.2-1.6g of every KG of IDEAL body weight for your height.

[@erastvandoren]

Protein loss is dependent on your carbs intake. More carbs - less protein needed

[@kmshultz]

I appreciate Peter's carefulness in not wanting to make bold and unsupported claims, but it's leading him to advocate a very 20th century view of nutrition: that good nutrition is mostly about calories-in-calories-out, and chronically worrying that you're getting enough protein. One of the most respected nutrition scientists in the world, Dr. Walter Willett, has said this: "Almost all generally healthy diets will easily provide adequate amounts of protein," says Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health. That's even true for people who follow a plant-only (vegan) diet, provided they eat several servings of nuts, beans, or soy-based foods every day, he adds. (From a Harvard Health blog post, May 1, 2024) Peter's first piece of advice-eat less-obviously needs some strategy. Minimizing sugar and ultra-processed foods is an obvious one, but another is to eat more fiber. A lot more. A high-fiber diet increases satiety, keeps blood sugar stable, and has many other well-proven benefits that reveal Peter's view-"it's mostly about calories and protein"-to be tired and blinkered.

[@OrlandoAponte]

Dr. Attia's high protein recommendations serve to counter sarcopenia in old age (in conjunction with resistance training.) I'm not familiar with Dr. Willett's work, but "adequate" protein is not the same as "optimal" protein, and I don't know if his statement applies when comparing the effectiveness of moderate vs high protein consumption over the span of several decades at combatting sarcopenia in aging populations.

[@xxFairestxx]

Stopped reading when you quoted Walter Willett.

[@robertpiche5167]

Nutrition it's the new religion 😊

[@dawn5358]

Frustrating that Peter Attia and Huberman wouldn't talk about organic food. Been trying to find good studies to no avail.

[@unnamedcell2747]

Cause it probably doesnt matter at all

[@Paul-yk7ds]

I'm not sure the protein point is as solid as he says in this clip. Otherwise, why is the official recommended daily allowance of protein only HALF of what he's saying?

[@cbraat27]

Recommended by the government anyway

[@motiontracker5395]

Surely this fella’s gotta come back in 30 years for us to know whether his advice is legit Otherwise it’s just a moment in time

[@HYousif-u6s]

You can be overweight and undernourished when your body is super efficient in storing fat and not using it, especially in individuals with ancestral history of famine. There was a study about this in people of East african descent with a history of famine across multiple generations. The samples were undernutished in every sense except for fat retention. Their bodies just won't let go of their fat storage. It's a combination of hormonal regulation and genetics.

[@erastvandoren]

No

[@Jay-it9cg]

8:44 so the tldr is just eat potatoes?

[@erastvandoren]

Sweet potatoes

[@AmsterdamEats]

Nothing about fiber?

[@cyclingseth4580]

Dr Christoper Gardner is a real doctor who’s worked in the nutrition field for a long time and does not agree with Peter’s protein requirement intake

[@erastvandoren]

You mean, your sponsors do not allow you to talk with certainty

[@RemotHuman]

top results from google search recommend a smaller protein per bodyweight amount then you do. Is this recommendation agreed upon by scientists?

[@marilyn_arbour]

You're using Google as a source!? Yeesh!🤦‍♀️

[@erastvandoren]

It's well-known and the consensus that low-protein diets are healthier. Just eat more carbs, then you'll lose less nitrogen.

[@danielmccarthyy]

“As though they are absolutely correct” Like Peter’s statements about LDL casing heart disease. And NO, I do not have blind faith in lardass Dayspring, even though Peter does.

[@ayeshavlogsfun]

Perfect ❤

[@TaraAusmus]

Time restricted eating with low sugar and low carbs. Up the protein and healthy fats. U will be amazed at the weight loss! It rids of insulin resistance and allow the weight to fall off!!!

[@erastvandoren]

Low-fat, vegan, whole-food

[@durianriders]

Why isnt Peter lean or fit? He talks well but his protocols are obviously not sustainble as he has poor results. His lance armstrong podcast was rad though.

[@tammybott9968]

Huh? I look at him and see lean and fit.

[@stuffylamb3420]

Uh, he’s in incredible shape.

[@DaviDeMarco]

I think Peter subestimates human nutrition for other areas of knowledge. There is sufficient good evidence to go further than Peter's evaluation on nutrition. You can compare two complete different diet patterns with the same calories and protein intake, and have absolute different health outcomes. You can't out exercise a sh*tty diet

[@erastvandoren]

Lots of plant-based scientists do not agree with you

[@angieb4631]

Look at their bodies, they are usually "skinny fat", lacking real muscle tone. Plant based "scientists" are biased and ignoring real science. I've been there, I get it.

[@erastvandoren]

@@angieb4631 It depends on exercise. Those who exercise are fit

[@Wretchedrenegade]

They're homosexuals

[@chrisbeerad8835]

stop dodging jack peter.

[@prasityingyuen3641]

You eat because you want to survive, the other way worth nothing but you just like it and have some cause of some issue later on.

[@thehungergames8918]

🥩🐠🥚😃🙏👊

[@ausmiku]

Oh pu-lees ! Not another longevity clickbait headline. There are no scientific studies proving we can extend our lifespan to any meaningful degree. But it's possible to reduce our risks of all-cause mortality. Quality of life is the goal, not spending more years in the nursing home.

[@DustyMacro]

I'm vegan and have a higher VO2 max, can do more pullups than, and have better bloodwork than Peter Attia.

[@danmac5098]

Ok buddy

[@ShastaTodd]

@@danmac5098 wow

[@ashdgee]

I am an omnivore, I eat pasture raised meats , wild fatty fish, veggies , do intense training and my blood work is perfect. What’s your point ?

[@Monicalala]

@@ashdgeefound the omnivore

[@rezedent9104]

Yeah, you are probably taller too (watches Speed movie).

[@erastvandoren]

BS

[@3Unique]

Dear Dr Attia You are so wrong on this but if this view floats your boat and works for you and your clients then great, but don’t expect people with a more open mind to blindly follow your views on diet and nutrition. Most experts, including a Nobel Prize, winner would not agree with you statements on protein. Regards Michael

[@zentzu4003]

wrong with what? he made alot of statements

[@Gref75]

I can agree with protein case (I eat about 180g a day and build muscle on weight loss diet) but I can't agree with this caloric ideology. I lost 40 kg, 25 of which on low carb diet. I ate more than 3200-3500 kcal, because I ate until I felt satisfied. Now, 40kgs lighter, after getting back to carbs, I couldn't loose ANY weight while eating 150g of carbs with total of 2400 kcal a day with excercise about 10h a week that put me in extreme deficit acording to calculators. You know what helped? Going OFF CARBS (80g a day max) and ON more calories (now 2800 a day, mostly fat and 180g protein). So no, I won't buy Attia's caloric ideology. And no, I don't care if dr Attia has a research paper to link to support his claims. I have my body to show me otherwise. EDIT: I forgot to add that I REDUCED amount of excercise and switched from 5-7 hours of zone 3 bike to just walking with my camelbak about 1h a day. So yeah, better weight loss with LOWER caloric expenditure. Low sugar/insulin and stress is way more potent for weight and health than idiotic calorie counting and weighing every gram of food you eat.

[@zentzu4003]

@@Gref75 that's not peters ideology... if your saying you couldnt lose weight on a 1000kcal deficit and everything else was the same... then something isn't right and your on your own with that... if your in a caloric deficit you WILL lose weight... no-one is arguing against that

[@rickt9975]

What many people don't understand about Attia is that he isn't speaking to the general population who will live an average lifespan or even to those purely interested in extending lifespan. He is speaking to those who are interested in longevity, living into your 90's and beyond with excellent healthspan and mobility. His point is that if you simply slow the rate of aging by eating the hypothetically perfect diet but don't maintain muscle mass you will become frail and more prone to the type of injuries that will cause you to become immobile which will cause a steep decline in your health. Protein is a necessary nutrient for slowing down that muscle loss as you age. The "experts" are speaking to the general population who will live an average lifespan in which the maintenance of muscle mass is not as critical and therefore the higher levels of protein are not as needed.

[@3Unique]

@@zentzu4003 Sorry I have been on holiday. My issue with Dr Attia is three fold: 1. His obsession with protein and the absurd quantities that he says are necessary when none of the science bears this out in my opinion. 2. His complete refusal to even consider the evidence for a plant based diet has some merit. He accepts epidemiological evidence for almost everything else (strength training and longevity, VO2M as an indicator of reduced all cause mortality. 3. He is a cancer doctor, not a nutritionist research doctor. 4. His pushing of venison sticks which he has a financial interest in. I just cannot believe something with 740mg of sodium per 100 calories (2 sticks) 34% of RDA is good for you and Dr Attia talks about consuming 10 or more of these a day. And on top of that, that's $18,000 a year spent on Venison jerky alone!!! On protein take watch or listen to these Dr Luc Van Loon with Rhonda Patrick who IS an expert on protein kzbin.info/www/bejne/rYGvo2ONqJqBjc0 Yoshinori Ohsumi on Autophagy and protein kzbin.info/www/bejne/bobYapmbppWZiJI On plant based I am not going to link to anything as there is so much out there. By the way I have listen to many of his podcasts (I am a paid subscriber) and read his book. 90% of the book is brilliant and worth following but Dr Attia has a blind spot I believe when it comes to nutrition. That is my take on it. Regards

[@jsnx9067]

lose the bearded nerd/slob