Should everyone get a lot of protein?

[@billbuyers8683]

Got right to the point and communicated the point well without any extra nonsense. Thank you for being an actual adult.

[@JCavSD]

I've had quite a bit of success building muscle/strength in my 50s. I had a four year stint with a personal trainer that helped to move me in the right direction, but I've been on my own and making steady progress for the last four years. I'm 57, and my general goal is to be at my peak strength at 60...which seems very achievable. I focus on getting plenty of protein, having sufficient recovery time, and staying steadfast in my commitment to my program. Don't count out us old guys.

[@espesq]

I have almost the exact same story. 55, 1 solid year with a trainer that I learned a great deal from, now steadily building strength on my own. Commitment plus frequent education from people like Peter to add to my knowledge or reinforce my understanding.

[@ArcoZakus]

You should add "avoiding injury" (which goes beyond "sufficient recovery", though that is a big part of it) to your list. Once progress becomes noticeable it is very difficult to remain disciplined and not overdo it, ending up with the opposite of the desired outcome.

[@ArcoZakus]

"... us old guys ..." LOL. When you get closer to 80 you will realize that 50 was not as old as you think it is now. (I think my best physical fitness (though not my best health, and they are not synonymous) was at age 58. A back injury put me into a steady twenty year decline that I am working to recover from now. 50's were the good old days of my youth compared to this.

[@JCavSD]

I agree that injury prevention is critical, as I've had my share of self-inflicted setbacks, but I prefer to think of it in terms of prevention instead of avoidance. I have a few friends who actively avoid certain exercises, like deep squats, because they don't want to avoid injury. I do deep(ish) squats on a regular basis, with light to moderate weight, to build strength at the more extreme ranges of motion. However, I had to earn those deep squats...slowly and over plenty of time. I think we're in agreement so sorry if I'm picking a nit.

[@ArcoZakus]

@@JCavSD , It is a bit nit-picky, but no apology necessary because I think there is a difference that I had not considered before and I like it. ;-) Better to prevent a problem than to just avoid the circumstances that could lead to that problem, especially if there could also be some benefit from the experience. (But then, if whatever is necessary to prevent the problem is greater than that benefit then maybe avoidance would make more sense -- like Dr. Attia's approach to snow skiing, which I share.) Thanks for giving me something to think about. Prevention is also consistent with my opinion about what most people refer to as "an accident ". I believe that all too often that term is used to describe bad things that have happened as a result of someone's bad judgement or lapse of attention and could have been prevented. (A few episodes of the TV series "Air Disasters" I have watched on NatGeo make that painfully clear.)

[@spidey677]

As a cancer patient going through treatments my thoracic surgeon said it’s incredibly important to keep my muscle mass during treatments because it’s an overall positive for quality of life. I’ve been working out at home doing full body and kettlebell exercises. He wasn’t joking even going through 6 months of chemo/immunotherapy treatments I feel amazing.

[@enkidu001]

good luck with what your are doing :)

[@spidey677]

@@enkidu001 I appreciate it! Thank you 🙏🏼

[@jonathanmagic5633]

I believe in the power of diet, my 27yo son developed cancer which the chemo in isolation wasn't doing enough, only when we remodeled his diet in addition to the chemo (which they advised against) did things miraculously turn around and part of that was protein shakes daily as he was otherwise struggling to keep the weight on. Wishing you all the very best.

[@spidey677]

@@jonathanmagic5633 Thank you! Sending positive vibes to you and your family!

[@wennerstierna]

I started to build muscles at 62. Done great progress last 2 years adding so much muscle so that people turn their heads when I walk in public. No drugs, only natural.

[@serrinamarieyozsa9447]

🔥

[@tommydinob]

I have a very modest income. Eggs are affordable. Chicken is affordable. Pork is affordable. Buy on sale. Even beef can be had for a reasonable price if shopped right. Just eat whole, real food. Even his deer jerky sticks are a processed food.

[@cyclamen831]

...and I was shocked at the end of the segment, thinking about all those plastic wrappers, with their huge surface once you spread them out, ending in the ocean.

[@freeindeed13]

​@@cyclamen831what does your food come in?

[@jozefwoo8079]

@@freeindeed13not packed in wraps of plastic per couple grams

[@Carlos.Rivera]

​@@cyclamen831grow cows then

[@MrVontar]

You don't even need to eat real food. I can max out the machines in a gym in a month. My diet is mainly milk and whey protein powder. Sometimes I get lucky and can afford yogurt. "Real" food is good too :)

[@executivelifehacks6747]

One thing to consider with protein consumption is purine intake, I find that gout is a problem with higher protein and creatine intake. I find about 0.7g/lbs is best, and eating more plant protein. Others I know with dieting and higher protein diets have also had the gout issue. One thing to consider with muscle mass also is that as you get older you absolutely have to keep your joints in good shape otherwise it will be impossible to build related muscles. So yes build muscle but don't overdo it to the point where your joints are going to get injured eventually. 15-25 rep range.

[@trocycling1204]

I'm a cycling coach. I normally recommend 0.7 g/lb to athletes who are riding up to 15 hrs a week. That's a lot, and 0.7 is a known standard among us cyclists. Unless you're trying to put on muscle by hitting the gym hard, I can't imagine needing more than that.

[@Trailrunner1978]

Totally agree. Thats what modern sports scientist teach also. Even for people working hard with weights you dont need more.

[@hitmanqo]

​​@@Trailrunner1978 exactly this, even fitness science is currently on 0.71 or something like that being the most optimal, almost max you can use for muscle building, and it is pretty easy to accomplish.

[@achevres]

Have to disagree that it may be easier to hit a calorie deficit by lowering protein from the optimum amount. For me, the high protein is what makes the calorie deficit sustainable. 1 gram per pound per day. I’m female and early 60s.

[@deantreloar]

seems to be person to person. If I matched grams of protein to my weight, I’d need 285 grams of protein a day. That’s when maintaining a calorie deficit becomes a monster. BUT the question is, do you match your over all weight or the weight of muscle mass? With that, the formula fluctuates greatly from person to person. I think Dr. Attia is speaking in broad, generalized terms.

[@alexandruciobanu2001]

Thank you for your science related information dr. Attia. Andrew Huberman, Andy Galpin and you are my favourite source of information.

[@bellelacroix5938]

As a middle-aged woman who's always been moderately active and strong covid hit me like a ton of bricks and when I came off of a 2 1/2 year bed rest at 60 years old I was flabbergasted at my weakness and after over a year and a half of trying to just walk a mile I have not gotten any stronger and it has not gotten easier so I guess the takeaway is don't get sick or injured where you're going to be enduring a lot of downtime without being cognizant of muscle loss because I don't think I'm getting any back in fact I think I'm getting weaker by the day.

[@zoomby4380]

Do you have resistance bands at home, if not investigate their use for you. They are not expensive to buy. I use them 3 x weekly. To warm up before weights and for stretching afterwards. Easy to take them with me on holidays. Use every other day will strengthen your muscles. Walk us much as possible 😊

[@zoomby4380]

My age 68, have weight trained from 39 years onwards...best way to keep muscle's 😊😊😊

[@cyclamen831]

Sorry to hear that, perhaps this can offer you a glimpse of hope. After debilitating hip osteoarthritis that made me stop practically all recreational activities for 5 years at age 51, then hip replacement with horrible recovery with weakness and muscle loss I thought it was over for me.. .But, finally, a 1 1/2 years and with my last 6 months investing in weight training with a personal trainer ( which was the key )and eating moderately more protein, I can tell you that I feel so much stronger almost as when I was in my late 40s before OA started to pester my life. Honestly , I did not think it was possible.

[@willnitschke]

I only found out I had covid because I had a runny nose and some RAT tests I was going to throw out anyway. I just assumed it was my allergies acting up. A day or so later it was gone. If you can't fight off a head cold then you may have some serious issues with your immune system. If that was me, that would trigger a major health and nutrition rethink.

[@achevres]

Don’t give up! You survived the bed rest, which sounds awful. Do whatever resistance training you can, that is, start light, and do eat plenty of protein. You need it to rebuild your muscles, and as we age we don’t absorb protein as well, which is another reason to eat extra.

[@Mrs.TJTaylor]

Man, that’s the truth; I’m 70 and clawing on to muscle for dear life.

[@nagolwahsrek929]

I’m 49 yr old male , 6 ft 2 weigh 83 kgs and weight train 3-4 days a week and eat a very healthy clean diet of around 280+grams of protein a day and it’s actually quite easy not sure what all the fuss is about on 3000 calories a day . BreaKfast - 2 caffe lattes full cream milk - Wpi protein shake Weight training - wpi protein shake post training Lunch Chicken stir fry 250 grams chicken thigh fillet 150 grams of Broccoli 150 grams of basmati rice That’s it no sauce or oil of any kind. Dinner -500 grams of oyster blade steak cooked in a knob of butter Desert only on the 3 training days a week as follows Banana and blueberry pancakes - 2 full eggs -2 green bananas No flour at all just eggs and banana batter Blend in blender and pour into pan with a tbsp of grass feed butter And top with 7 blueberries per pancake makes 6 by the way And 100 grams of fat free Greek yogurt and a tablespoon of raw honey That’s it say as and super Delicious!! And a whopping 302 grams of protein 148 grams of fat 161 grams of carbs . Nothing ultra processed or seed oils and at a cost of around $25 Aussie dollars a day is a game changer and I’m the fittest and healthiest I’ve ever been in my life ! 12-13 per cent body fat ! Eating healthy and the right amount of protein can be easy with a little discipline.. And at this stage putting on a minimum of 1 kg of muscle a month ..

[@Cathy-xi8cb]

Frail seniors should consider taking HMB to improve their utilization of protein. This is often part of the discharge plan for hospitalized rehab patients.

[@edbradley6815]

Everyone over 50 should consider taking HMB. It’s great for protein synthesis.

[@jesseshaver2262]

Those maui sticks are ridiculously expensive. By like a factor of 15. I’ll stick to chicken breast and a whey shake

[@Jibcutter]

He houses 9-10 a day, and they are $120 for 24 of them (or $99 for 24 of them sent once a month). Yeah ... definately not a real option except to maybe eat once a day roughly.

[@ho2673]

Whey shakes amazing idea

[@twbishop]

a "deficit" of resistance training (and cardiovascular training), not a protein deficit, is the main cause of weak or lack of muscles for nearly everyone except perhaps elite body builders (who frequently "supplement" with testosterone). protein from any source does little good unless one exercises. the question should be "should everyone get a lot of exercise?" save your money and skip the high protein snacks and supplements.

[@bh6984]

For a 44 year old male with healthy body weight and bmi, consuming adequate or surplus intake, is having bubbles in urine acceptable or cause for concern regarding kidney health (proteinuria)?

[@mikeluhrs4578]

My dad is a big deer hunter. Last year i had a few hundred pounds of venison / 80/20 mixed with ground venison. I gave since ate it all for the year but am anticipating what this season bring. Great source of good protein and feel great eating that.

[@RenataBartilotti]

I dont understand why some people think is so hard to eat the right amount of protein. I think is so easier to overload it. Unless u r very tall and strong.

[@frontierlandfrank5314]

I easily eat 200-225 a day, as a 195 lb male. I could eat more if I didn’t control myself.

[@jackbailin2588]

Same. A super easy rule of thumb that helps most folks is every time you eat (meal, snack, whatever) - It must have a substantial protein component. No snacks that are only carbs and fat. 3 meals and 2 snacks a day, each with 30g protein amongst whatever else they consist of, boom you're done for most people.

[@SlamDunkerDonkey]

Because every person is a different person. For some it’s an easy life change, for others it’s going to be extraordinarily difficult for a thousand reasons. Still worth pursuing through the difficulty, and there are ways even with a VERY limited budget, very limited time with small kids and hay schedule, but it has to be a priority. It’s not just an easy thing that will happen automatically for everyone

[@frontierlandfrank5314]

@@SlamDunkerDonkey it is easy though. Unless you’re eating an extremely unhealthy diet, then protein isn’t your primary concern, cleaning up your overall diet would be.

[@nichtsistkostenlos6565]

When you're a large person, and in a caloric deficit, it can be very difficult. Say you're 250 lbs, and trying to stick to 2000 calories a day to lose weight. That would be 50% of your daily intake of calories from protein alone. I don't know if you ever tried doing that consistently, but that's incredibly hard unless you're explicitly on a keto or carnivore diet, which most people struggle to stick to.

[@zardoz7900]

I saw a homeless guy in his 50's with perfect leg vascularity, no blemishes, no bruises, firm veins like a 20 year old, he was walking and picking up cigarette buds so he could smoke them. Goes to tell you, even though its a rule of thumb of sorts that smoke is bad for your vascularity, he was a perfect example how we all have different genetics/gene expressions and different weakest links. Which had me question does dna damage/broken methylation that occured in one generation get passed on to the offspring. Or there is some kind of genetic protection mechanism/repair that prevents that from getting passed onto offsprings? Edited: I did a Microsoft Ai inquiry on this topic and its answers were elaborate, interesting, deep and concerning because, yes, if your dad did all kinds of crap and damaged his DNA, yes, it can get passed on. But its tricky and here's why. Example: If you have an inherited proclivity to stress that will indirectly damage your dna via cortisol 🤷.

[@cimarronMC]

I want everyone to realize he said this is what works for him, he is not reccomending people follow everything he does, so dont complain about price, you gotta do what works for you and stop complaining and making excuses. He put in the work to get to where he is, its time for us to so the same

[@semosancus5506]

I can still put muscle on over 50. Push-ups and pullups do the trick.

[@jimg6970]

If you’re still putting on muscle after 50 it’s because you didn’t train optimally and put on a lot of muscle when you were younger. If you started training at 15 and put on significant muscle you would not still be adding muscle 35+ years later

[@semosancus5506]

@@jimg6970It's a good point. I was never a weights guy. I've always done body weight exercises even when I was 20. I did add some leg dumbbell workouts a few years ago but they don't always make my knees feel very good so I just walk miles in zone 2. But I wonder what all that means for my longevity. Attia seems to indicate losing muscle as you age results in death, which doesn't comport with what I see in the world. At any rate, my point was that when I stop doing pushups my muscle mass drops and when I start them up again I build muscle.

[@jimg6970]

@Feed_Bleed_ReadHuh? I think you just made my point.

[@Lieutenant-Dan]

I think resistance training as you age is more important.

[@chrisar2252]

I have two thoughts on this. 1gm per lb body weight seems a lot, unless you're constantantly working out. I don't see that it wll do any harm though, apart from to your wallet. Is that lean weight or total body weight? I try to get at least 1.2gm per KG total body weight, I might up that to 1.5gm if training hard but that's still less than 1gm per lb. Having said that I'm a runner, and too much upper body weight isn't helpful. Leading on to the second point, being over 50 doesn't mean you have to start to get frail, you might not maintain quite the same performance but can still stay pretty strong. I'm in my late 60s and planning to start doing ultra runs, and know people in their 70s who do that sort of thing. Much of that strength I've built in my 60s, so I think it's important to emphasise good diet people at all ages to still be strong and active, rather that just to avoid a quick decline.

[@tomsmith3982]

I have generally heard 1 pound of protein per one pound of muscle mass. Perhaps Peter just misspoke on that one.

[@axp817]

1 gram per pound of bodyweight is correct. But it's "desired" bodyweight. If desired bodyweight at say 10% bodyfat is 180 lbs, eat 180 grams of protein. Which isn't a lot if you're not vegetarian.

[@DeletedDenizen]

​@@axp817let's remember that the aminoacid profile of a vegetarian protein isn't equivalent to that of an animal-sourced protein. That is on top of the reduced bioavailability and just raw protein content limitation of a vegetarian or vegan diet

[@axp817]

​@@DeletedDenizenyes, I was saying it's not too difficult to get 180 gma a.day if you're not vegetarian. If vegetarian, then harder for all the reasons you mention

[@chrisar2252]

@@axp817 , ok, I can see that makes sense if you are trying to increase muscle. That's going to likely mean also building up tendons, bone, etc which will all need protein as well.

[@paraeduardoxavier]

Stanford professor Christopher Gardner has a lot to say about this obsession with proteins when everybody seems to get much more than enough protein. “Stop obsessing about proteins and eat more vegetables because for sure you are lacking other nutrients like fibers”

[@0vsr]

Juice o😅i😢iu y

[@clorenzetti]

Do you have any advice on protein intake for a healthy young person that only has 1 (well functioning) kidney?

[@ArdGeal]

Injury is the biggest concern now I'm 55, it can knock out all work done in the previous years(and associated depression that'll come with it no doubt). Sticking with my cycling (more road/gravel/XC MTB now- AM/DH MTB too much risk of a silly, avoidable injury), hiking and dumbell free weights with emphasis on form over amount of weight. And even now it's sub zero and the risk of going out on the bike and potentially hitting black ice just isn't worth it...that's where Zwift comes in handy....

[@shaleel]

35 year old 1 full body strength lift per week eating .5g/lb protein. Would you rather they add a 2nd full body lift per week, or go up to 1g/lb protein

[@jimg6970]

Both

[@katniss4670]

$1500 per month on snacks is so tone deaf .

[@Ruckus45]

Put on as much muscle as possible? I'm 42, have 85lbs of muscle on my 215lb body. My personal target is 100lbs of muscle, but that's pulled out of thin air. What does the data say about actual quantity of muscle mass on mortality? Is there a target number?

[@deanrobertnoble138]

After a proximal humerus fracture this Summer and the required sedentary situation i was forced into, the muscle loss around my shoulder and back is not good. At 53, it’s really an uphill struggle to get that muscle back, particularly as the arm is still weaker and not capable lifting heavier weights.

[@jkatz9]

I have seen some studies that indicate that eating smoked meats substantially increases cancer risk. I asked Maui Nui and they didn't have any information or research about it. Does any one know if this is something Peter has addressed somewhere? Or has any one seen any research indicating its not a risk?

[@huntermartin8446]

Jerky is typically just dehydrated, not smoked. Its effectively raw, desiccated meat.

[@jkatz9]

@@huntermartin8446 yes I thought that too but I checked with the company and they confirmed they are hardwood smoked

[@annwalker8907]

I’m trying to find the answer regarding protein. I’m 48, active, but not muscular, I would like to drop 15 pounds and tone up more. I started a program designed to do so and it instructed me to eat 100 grams of protein a day. I’m 5’3, 130 pounds. I was hoping this was the missing piece because I had in no way been eating this much protein, but before adding the protein I realized I was eating a lot of good fat like raw walnuts, avacado etc, but not a lot of protein. Well in a month I gained 6 pounds!!!!!!! It had to be the protein, I was carefully monitoring my calories and get most of my food from whole food sources with almost no added sugar or processed carbs. Still have no idea what to do instead. When I added the protein I stayed around 1300 calories, and did a rigorous hour long workout 3x’s a week.

[@SomeBodyIUsedToKnow8]

How to determine if we have sufficient muscle?

[@greasymarlo2718]

If you like Attia, I’m assuming you also know of Andrew Huberman. If you don’t (or do) his 4 part exercise podcast series with Andy Galpin goes over all 9 “physical adaptations”. Some of which are muscular strength, endurance, etc. In the first episode of that series, they go over tests for those 9 adaptations. Other commenters and I would have different ideas of benchmarks for sufficient mass/strength/power/endurance, but Galpin is a more reputable source on what’s baseline v optimal than random commenters

[@gil8e]

@peterattia you mentioned on other podcasts that reducing apob is key to longevity and that you have a very low apob but at the same time you are eating protein from sources that also include a lot of saturated fats that raise apob such as red meat (venison). Can you please explain how this is possible?

[@nsiebenmor]

He's on a statin. He's mentioned he thinks even with perfect diet a person can't get to the low ranges he thinks are best and eveyone should be on a low does statin. But most doctors won't prescribe this.

[@gil8e]

@@nsiebenmor so he eats saturated fats that increase apob and take statins that lower apob? 🤯

[@nsiebenmor]

Basically. But I haven't looked at the fat profile of his jerky. Some red meat can actually have less saturated fat then chicken. It depends on the cut.

[@nsiebenmor]

I just checked and Maui Jerky has 0 grams of saturated fat.@@gil8e

[@gil8e]

@@nsiebenmor but regardless of the jerky sticks I’m sure he eats plenty of steaks and other kinds of meat to have 150 grams of protein a day. I wish he would debate @paulsaladino on this

[@jezza669]

Can vegans get enough good quality protein from protein shakes alone, or in combination with vegetable protein?

[@robynhope219]

I want to share something my MD told me: the reason i couldn't build muscle is bc i lack the hormones to do so. Now on low dose DHEA, and see some difference. DHEA boosts Est. and Test. btw.

[@moiPablo]

Carnivor diet for the last 5 months. 55 years old. Regular resistance and cardio. Fat loss & muscle gain.

[@adams2836]

I have ulcerative colitis and found high protein intake impacts inflammation in my colon (I eat like a saint with no sugar and high fiber). The onset of this was recent; it seems related to potentially disulfovibrio. I am ~174lbs and I'd estimate 15% body fat. I'd like to maintain or even increase musle but limit my sulfur containing amino acids...any tips?

[@downieduck2414]

i am 70, have lost 45 pounds, at least 15-20 of it muscle. I can tell. I also have high cholesterol and doc says less animal protein --- ?? i want my muscles back - i was known for it...WHERE to start

[@jimg6970]

Honestly at 70 the odds of putting that muscle back on is almost impossible. Have fast did you lose weight? Did you do resistance training while losing? Did you have enough protein?

[@downieduck2414]

took 14 months to lose it - started at 216 now 174; (on ozempic) did not do resistance training just walking, biking, & pickleball; did not eat not enough protein if need 100 grams per pound - probably about 70 g a day average@@jimg6970

[@drednac]

What bodybuilders do during the "cut" is that they actually increase relative proportion of the protein in their diet. Why? because it's more satiating, it helps to preserve more muscle and it has a thermic effect so it's actually easier to reach calorie goals on a high protein diet.

[@JoeBudd-D]

True so I’m a little confused when he said to eat less protein if you’re leaning out

[@DazDc]

If you need to go to caloric deficit you would need even more protein to maintain muscle mass. Keep 1g/lbs. Reduce carbs(same kcal/g) or fat if needed(9kcal/g). If you can't reduce carbs or fat then add exercise to induce caloric deficit. Never reduce protein unless you have kidney issues.

[@tatywork9126]

i would like to see Attia talking to Longo. It would be very informative.

[@gabardjean-paul3779]

LONGO's study seems to be gone in the outer space ...

[@Joseph1NJ]

I don't wanna pick sides here, but the research on longevity as it relates to autophagy is at best in its infancy. Dr Longo is doing valuable scientific research that is advancing our knowledge of the subject, but is it actionable yet? Is fasting to prevent or delay disease and premature mortality a better course of action than maintaining muscle to prevent frailty? Peter is treating patients with the knowledge we have today. Dr Longo's work may tell us how to proceed in the near future. BTW, Peter, once a fasting advocate, no longer advocates fasting for most healthy people I believe.

[@Lieutenant-Dan]

I've heard Longo say that as we age, we should increase our protein. I'm pretty sure he said people over 60 should include some eggs in their diet or something like that.

[@tatywork9126]

@@Lieutenant-Dan he did, but his diet is based on complex carbs. 0.31-0.36 gr per lb of body weight. is super low. you need to be carbs and fat heavy to reach even 1900 cl.

[@SanjitMandal]

Do you have a link to the jerky sticks?

[@user-je1sf6pc6q]

Brooke Goldener has opposing viewpoints on this. She claims we only need the proteins in plants. Kind of lost on what to do. I’ve been eating a high protein diet for a couple years now and my kidneys now appear to be tanking. Like in stage 3 failure. Not sure what to eat now.

[@samieramohamed2467]

Thanks. How much the cost of 10 Vincent sticks? God bless you. Always please mention the cost. Thanks again.

[@littlevoice_11]

I wonder if malnutrition or illness related muscle loss in late 30s can be reversed with high protein and gentle exercise? Or if it is too late?

[@cyclamen831]

yes you can, really at any point in life, but gentle exercise ( obviously I do not know what defines your type of gentle exercise) will not do it. As a general observation, on all these muscles videos on YT there is way too much emphasis on the protein aspect. It should be made very clear that all these proteins will do nothing to you unless you stress your muscle ( injury) to get then an adaptation with repair ( supplied by amino acids in proteins ). Now, gentle exercise is better than none to be clear but it is not a sufficient stress to really build muscle mass. If this was the case, the Western world should be full of well muscled middle age people.

[@Lieutenant-Dan]

Lol late 30s. You don't lose muscle that fast in your 30s 😂 more like 50s and 60s.

[@jaypaige7550]

​@@Lieutenant-Dan with the conditions he mention you do

[@jimg6970]

@@Lieutenant-DanYou don’t lose it fast but if you’ve been working out properly and consistently for 20+ years you are also not gaining muscle and strength in your late 30’s

[@Lieutenant-Dan]

@@jimg6970 yes you do start to lose strength and muscle slowly in your 30s. But if like the OP said, you had suffered muscle loss do due to illness or malnutrition, you can still build muscle in your 30s.

[@ryanleemartin7758]

as someone imminently approaching 50 I am disheartened to hear that I'll be clawing on for dear life to keep what i have which to be honest is not substantial. Is it not possible to build muscle at 50?

[@bigal6114]

It's possible, but it's a much slower process than someone in their teens, twenties, or thirties. I started resistance training at 59. I'm 71 now. Most of the men my age at the fitness center started in their 60s after retirement. They're amazed I can do pullups. Get started ASAP and put some muscle in the "bank" so when the big decline starts it will last longer :)

[@xnoreq]

That was hyperbole / as stated only applies to bodybuilders. You can still build muscle after 50, but it does get harder and harder as you age.

[@ryanleemartin7758]

@@xnoreq I can accept that.

[@DeletedDenizen]

Get on some gear ⚙️ 💪

[@ryanleemartin7758]

@@DeletedDenizen I don't even know what that means!

[@williamchase5698]

I find it easier while in a caloric deficit to keep my protein at minimum of 1gm per pound. It reduces my hunger

[@VEGASDAZE]

Age 60, female, lean 153lbs…. 1 kidney GFR 50-55 lifting 2-3 X week, cardio with HIIRT 4 X week….. how much protein? Generalities are not sufficient.

[@constancewallace9969]

Maybe there could be another podcast, aimed at those of us over 65 who have been practicing medicine 3.0 in our own ways in our own lives forever… maybe you could call it “Late”.

[@haroldkoenig9690]

I dropped 40 lbs working from home, now I'm slowly creeping back up working hybrid. Dehydrated jerky is a life saver.

[@Joseph1NJ]

Well, not for the animal. 🦌

[@johndanczak]

I’ve been able to put on muscle and gain strength in my 50’s. the difference between doing it in my 30’s and 40’s is the process is slower, and there are many more nagging little aches and pains in my 50’s. Add a statin and I feel like I’m 80, but strong as hell.

[@DriverJ-N]

I need advise please my mom is 71 and healthy but she was complaining about her muscle mass and not liking how she looks she is 5’4 150 lbs eats healthy and exercises 5 times a week, but we both think she needs more protein to help build muscle anyone have any advice ? And also anyone have any idea how much protein she should consume? I’m thinking to order the transparent whey protein and have her start taking it.. anyone have any advise on how much she should get or if she should even do it? 😢

[@greasymarlo2718]

That is great she is training 5 days a week. Hopefully some of it is resistance training to lessen the effects of sarcopenia (loss of bone density) . Hopefully some of it is stability and/or balance work to prevent falling and to navigate her environment. Hopefully some of it is power training (w/in the resistance training or maybe calisthenics) to catch herself before she falls (this is the pattern Attia emphasizes- bone mineral density preservation, stability, endurance, and power). As far as protein, and as indicated by some of the other commenters, as you get older you increasingly have “anabolic resistance”- that is, it takes more protein to repair and build the same amount of tissue than it did before. Therefore in older age, it becomes more paramount. Normally, those who are training (your mother included) should be getting between 1.2-1.6 grams of protein/kg of body weight. If you want to really put on muscle 1.6-2.2g/kg (or you may seethe conversion of 1g/1 pound at this end range). That’s probably a bit excessive for her goals and what’s needed. I’d say if she could notch 1.4-1.6 g/kg of body weight (or .6g/lb) she’ll be doing more than fine. Currently the RDA is .8g/kg of body weight, something Peter and many of his guests have argued is too low, especially for those in their older years (I tend to agree). Just try to pack the protein into 25g-40g per serving instead of 10g off a bar or something throughout the day. The research indicates protein taken under a threshold dose is shuttled differently and is not as impactful for what we want in this case. If she eats yogurt or drinks milk, throw some protein powder in there. My breakfast is kefir or greek yogurt with whey (or pea protein powder if you wish), blueberries, chia seeds, oats, honey, and sometimes peanut butter. It’s filling, full of fiber, good for cholesterol, and now has easy protein :)

[@jamesthecow]

10 of the Maui Nui venison Jerky sticks a day you're recommending based on the package label would be 170% of recommended Sodium intake and cost approx $60 USD. Would you really want to consume that much salt per day? How about a piece of fresh grass fed/organic meat instead? Much less salt, healthier and much cheaper?

[@danielhunt2510]

There seems to be so much confusion and conflicting advice regarding how much protein humans should be eating. I’ve just read the book Proteinahollic by Garth Davis M.D. That book provides compelling evidence that we don’t need to eat these huge amounts per day. I’m pretty sceptical when we have to resort to consuming protein shakes or protein snacks to get the ‘appropriate’ amount in. With regards to growing muscle I would argue that as we get older the problem isn’t in the eating, it’s the lack of stimulus (exercise). Anyone can eat, it’s having the motivation to lift weights or whatever which the most psychologically difficult thing to stay consistent with.

[@cent0r]

It definitely doesn't need to be as high as 1g/lb of bodyweight. It's a safe catch-all recommendation and easy to remember. I'm a national level powerlifter at 90kgs so I'm carrying more muscle than your average cat and I generally shoot for 150g protein a day. Doing just fine on that.

[@michaelmelter2271]

@@cent0ryeah, I’ve seen plenty of growth from 1.5 to 1.6 grams per kg of body weight. I think the standard protein recommendations are far higher than necessary for most people to do fine with, especially if the resistance training stimulus is sufficiently challenging.

[@nic2222]

As a 48 year old female Pilates instructor, not yet menopausal, weighing 99.5 lbs, vegetarian and I work out every day (weights, walking, cardio alongside work) my average protein intake is 91 grams. Does anyone have any thoughts on whether this is sufficient?

[@melaniel7263]

I’m the same age/similar weight as you and was told by multiple Physio’s and fitness trainers that the optimal target for women our age/size who are trying to gain/retain muscle mass should be around 90-100 grams a day. I think you’re on the right track but only you can determine that for yourself over time. Best of luck! ❤

[@nic2222]

That’s really helpful. I’m on the ZOE plan and it doesn’t allow for exercise so implies my protein intake is actually too high. ZOE confirmed that the higher range would be more beneficial but I wasn’t sure how much higher. I’ve lost weight in the last couple of years and can’t work out if the reduction in fat has revealed the muscle that was already there, or I’m shrivelling away 🤨I feel the best I’ve felt in years to be honest so am going with my gut instincts but no one wants to enter middle age on the back foot. Really kind of you to reply

[@timjmckee]

Is there a FFMI target you recommend to hit by age 50?

[@katniss4670]

What if you are in the over 60 category and are already in a muscle deficit? Is it too late to rebuild muscle ?

[@Bazza1968]

I'm 55 now, no access to a gym because I live rural but have progressed to standing overhead kettlebell press of 8 reps of 35lb? Is this crap for my age?

[@jimg6970]

Not crap but not elite either. Just lift and don’t worry about comparing yourself to others

[@mrawesomnable]

As a hunter I'm glad he shouted out venison however that company he mentioned charges $120 for a 24 pack of jerky sticks...$5 a stick. Crazy, get a hunting license and get you some local venison. A small buck will give you 70+ lbs of the best protein in the world.

[@gregmatson1470]

Driver's license > hunting license. Way easier to bag deer that way, at least in my area. 😂

[@Cindy-xg6yn]

I can't hunt venison or anything else in Australia.

[@popstarprincess123]

How much muscle is as much as possible for women?

[@scottdevitte4209]

Peter, I have alpha gal, tick allergy to meat, I would love to eat venison jerky but it is out of th question, how do you feel about turkey or chicken jerky or something else?

[@Engrave.Danger]

It doesn't have to be jerky, just try to get quality meat that you can eat. Hopefully your A.G. doesn't last more than a few years.

[@Scruffed]

I tend to start my day with a big oatmeal/flax or oatmeal/cocoa waffle, with some cream and blue/black/raspberries (different fruits and type of waffle each time), and 2 whole wheat sourdough sandwiches with tuna and cheese or pastrami and cheese (different cheese, different protein), I might alternate the sandwiches with Greek yogurt + nuts, almonds and raisins, so my breakfast will usually give me about 50-60 grams of protein and 18-20 grams of fiber, on top of being delicious and never boring.

[@Engrave.Danger]

The trypsin inhibitors in the flaxseed as well as the fiber will both reduce what you can actually absorb from that.

[@bwild7483]

Also 50 grams of protein can be misleading when what we need is 50 grams of protein that contains all the essential amino acids. Especially leucine if muscle protein synthesis is to happen.

[@Scruffed]

@@bwild7483 I'd expect the bulk of the protein described above would come from animal sources (i.e. the milk and eggs in the waffle and the cheese and pastrami/tuna in the sandwiches, or the Greek yogurt) so there should be no shortage of leucine. The flaxseed and oatmeal in the waffle are also in their ground form, so I would expect very little bioavailability reduction.

[@chuckleezodiac24]

gross.

[@jimg6970]

@@bwild7483All protein contains all the essential amino acids just in varying amounts

[@RenataBartilotti]

Do obese people should consume protein based on their weight or based on their ideal weight?

[@Engrave.Danger]

Ideal weight

[@Avi00124]

Should not eat at all

[@andreaslynen6113]

10 Sticks of Good quality a day…thats 300 in a month.That would cost me about 1000$ a month.Dont you think that is for Most people too expensive???Anyhow your great and your Book literally changed my live.Thanks so much🙏🙏🙏

[@BigBearBloo]

Agree. That’s way outside my ability to afford. Even with the most affordable whey powder, I can’t hit these protein suggestions. But I get as close as I can without going broke! LOL

[@hanscastorp1945]

just eat chicken, minced beef, eggs, full milk and whey.

[@Bama_J]

Glad I make my own venison jerky and burgers!

[@X85283]

Yeah such an insanely out of touch response by a guy who is both shilling for a company he is an investor in and also out of touch with what normal people can afford. Those sticks are $5 a piece. He is suggesting 5-10 a day, so $25-50 a DAY. $750 to $1500 a month in freakin' jerky sticks? Come on, Peter, that's insane.

[@MarkLRandall]

@@X85283 I think the question is what does he do. I don't think he's suggesting everyone can afford that.

[@JohnSmith-vy4lh]

The people who need protein the most, are people fighting cancer. We have all seen late stage cancer sufferers wasting away. This is because the body is fighting the cancer which uses up a lot of protein. And if your not eat enough, then the body will take the existing protein from the body. Organic, eggs, meat, fish, nuts, offal, cheese are all excellent sources of protein.

[@knockingseeker]

If maximising healtgsoan and longetivity are goals over performance then protein shoul not exceed 60g-80g per day maybe a bit higher of most is plant protein

[@jamesyc13]

Is peter not worried about the amount of nitrates hes getting from all that processed meat? Looks like in the case of his product its in the form of swiss chard powder

[@limeezabit7280]

Hitting protein target is pretty easy, if you eat 3-4 times per day, have a portion of protein per meal, job done.

[@non9886]

and you are 65 kg manlet...

[@DeletedDenizen]

No chance I'm eating 4 times ea day. I'd spent all my day sleepy digesting the food. I just do 2 meals with ~60g of protein and 1 snack of 30g

[@gacusrunner2004]

I eat once a day (OMAD) and I easily hit 200-300 grams per day

[@gacusrunner2004]

​@non9886 I am 130 pounds 5 foot 4 and I easily hit 200-300 grams of protein on OMAD in my high protein diet

[@limeezabit7280]

@@DeletedDenizen eating makes me sluggish too because my body seems to prioritise digesting over everything but it doesn't last long and I'm good to go. Also if I eat more than moderate carbs I'm sleepy too.

[@Novilicious]

Dr. Gundry thinks protein absorption is lower in older age due to the lack of their gut lining damage, not amino acid intake. Not sure there is any truth to that in your opinion? Also, not sure if you believe in the neu5gc and cancer hypothesis. You should do an entire episode on this!

[@robertusga]

Dr. Gundry? Lol, seriously? He still pushes "lectins though!" to discourage eating cooked beans.

[@ismann9148]

That's the guy who said he reversed atherosclerosis via dieting - does that sound reasonable? I only read one of his books though.

[@robertusga]

@ismann9148 no, that does not sound reasonable because he he has 0 outcome data from human studies to back up his claim. He is a charlatan who very successfully manages to separate a lot of gullible folks from their hard earned cash by peddling pseudo science. Half truths that sell well apparently. Buyer beware, always ask for outcome data when they throw out mechanistic speculations.

[@Itsme-e5j]

Mentioning Gundry on this post is like talking about animal hunting on a vegan diet video. 😂

[@BrofUJu]

Love all of this, but venison?! Lol. Will stick with my protein powder. Easy way to get 60g and go from there.

[@4242brvrdbd]

2 eggs and 2 egg whites , 2 hard boiled eggs and Greek yogurt with protein powder added. Almond milk with protein powder added. This gets me to about 100g a day not including my dinner..

[@Thomas-ts7xt]

Just eat meat

[@Astral_Dusk]

Plant protein can help meet both protein macros and caloric deficits at the same time.

[@f1neman]

5-10 venison sticks per day, at $5 each? And 380mg sodium per stick? Woah

[@WhatIsHasValue]

How do you do so much around diet and exercise and still think you need to cut calories to burn fat?

[@gregmatson1470]

You need yo be in a caloric deficit to lose weight. You need adequate protein intake so as you lose weight, you are losing more visceral fat than lean mass. It's about targeting ideal body composition.

[@WhatIsHasValue]

@@gregmatson1470 You don’t need to cut total calories to burn fat; just energy calories.

[@gregmatson1470]

And what, in your opinion, is the best methodology for cutting "energy calories"?

[@WhatIsHasValue]

@@gregmatson1470 Increase protein percentage

[@keto-rl2ce]

High protein of 1g per lbs (or more) of ideal bodyweight is really impt for weight loss for diabetics, imo.

[@danger_pig]

isn’t 10 sticks a crazy unhealthy amount of sodium?

[@chrisyoung9550]

I desperately want Peter to debate Dr. Greger. Greger pulls out a lot of research studies and sounds really convincing about meat consumption driving disease. He advocates for a whole food plant based diet for optimal health and longevity. I listen to a lot and go back and forth. I'm just not sure what to think.

[@Adventure_GC]

In this and similar discussions, the age of 50 is used a lot. I'm assuming this is somewhat of an arbitrary number that just means reaching around middle age and the need to offset sarcopenia. Is this correct or is there something else that is happening physiologically around the age of 50 that leads to the loss of muscle other than diet, physical activity level, strength training, etc.?

[@jimg6970]

Sarcopenia starts in the mid to late 30’s and impacts everyone. You can slow it by resistance training and diet. It picks up the older you get. They key is to start when you’re young 15-25 when you can make the most gains and then maintain as much as possible as you age

[@Rositasparks]

Yes, I agree the number 50 is when they try to say we are all falling apart. Lol

[@aliciastanley5582]

I wanna know how much protein I should get. Honestly I have two meals a day, can’t eat more and getting even 40 grams per meal is really tough for me. Just can’t eat that much as a senior and have no appetite to eat that much meat- be it fish, shellfish or all other meats. Will look into powdered proteins to supplement. Don’t like jerky.

[@limeezabit7280]

you can have a light protein shake as a third "meal", that's no harm. if you mix it with water, that's under 100kcal and it shouldn't affect your appetite for the rest of the meals. I always buy unflavored protein powders to reduce consumption of the food additives.

[@ismann9148]

Get a high quality whey and Fairlife skim milk. 1 cup of milk and a scoop of whey is another 40g.

[@xnoreq]

Try to get 0.8g/kg as a minimum. Raise that to 1.2g/kg body weight if you want to build some muscle and are doing strength training. Above 1.5 to 1.6g/kg is where the gains per added gram are much lower than going from 1.2g to 1.6g/kg. As always, those are generalized values. Individuals may benefit from more or need less than that. Hope that helps.

[@Engrave.Danger]

​@@xnoreqtoo low of a minimum. If that were 0.8 per pound I'd agree but per kilogram is ridiculous.

[@aliciastanley5582]

@@limeezabit7280 thx

[@toniallen1130]

I eat a lot of protein and have put on muscle and am at target weight, but I train 5 days a week. I’m 67

[@martinvimpany7898]

Thanks Peter for your output. Fascinating stuff. I'm trying to build muscle, largely to offset sarcopenia, mainly using kettlebells. BUT I'm getting a little confused about protein intake. You, and others, seem to be suggesting that I augment my resistance training by UPPING my protein intake. I have started to do so via eggs, lentils, milk and whey protein shakes (for instance). BUT some of the protein intake levels you suggest seem very high and also contrast significantly with the levels suggested by Christopher Gardner (see: Zoe - Everything You Thought You Knew About Protein Is Wrong | Stanford's Professor Christopher Gardner - kzbin.info/www/bejne/en7al5JvrNaKj5I ). Prof Gardner suggests that most people are already taking in WAY more than they need simply by eating an 'everyday' diet. His thesis is that excess protein simply gets converted to fat and carbs, potentially overloads the kidneys and is unnecessary. Where am I with this??

[@Magnulus76]

I spent some time researching sarcopenia myself and share your concerns. I spent alot of time reading the research and looking at various medical opinions out there. Excess protein is actually converted into glucose. It's unlikely to be converted into fat unless you are completely sedentary and bed-ridden (due to injury or illness). It takes significant amounts of energy to convert protein into glucose, and then it would take even more energy to convert it into fat. There's little good evidence a high protein diet prevents or treats sarcopenia, assuming protein is adequate (slightly above the RDA for a person who engages in light activity). Mechanistic explanations are not at the same level of science as clinical studies. And most clinical studies have mixed results, and many are problematic because they are funded by supplement manufacturers. Some others show that protein supplementation makes no difference in sarcopenia, only resistance training makes a difference. Your protein consumption should actually be proportional to your total calories. The more active you are, the more protein you should consume. BTW, only 10-20 percent of the elderly actually have sarcopenia. Sarcopenia is a medical diagnosis, it isn't merely being thin or being less strong or out of shape. It refers specifically to frailty that interferes with tasks of ordinary life, like taking a shower or bath, getting dressed, taking out the garbage, etc. Almost always, there are comorbidies in a patient that contributes to this condition. It hardly ever occurs in otherwise healthy, older people. So it sounds like the best way to prevent sarcopenia, is to eat a healthy diet that is nutrient dense and doesn't contain excessive calories or alot of saturated fat, and stay physically active (7,000 - 10,000 steps a day, plus some resistance training or activities that engage your lower body, core muscles and arms, at least twice a week).

[@kjmorley]

@@Magnulus76 “eat a healthy diet that is nutrient dense and doesn't contain excessive calories or a lot of saturated fat, and stay physically active” This is the answer.

[@martinvimpany7898]

Thanks for your reply. I'm reaching the same conclusions as you!@@Magnulus76

[@Magnulus76]

@@martinvimpany7898 Two videos I recommend for a different perspective: kzbin.info/www/bejne/mZLPdGCno5qlqpI kzbin.info/www/bejne/g5eZk4SQncR6j9U It seems like the evidence is that muscle loss is due to inactivity being primary, coupled with effects of poor blood supply to muscles due to blood vessel aging.

[@wdthompson1234]

This is a venison commercial woven into his clinical opinion. Not saying it is bad. But it is a commercial for a product he is shilling.

[@_Code.Pilot_]

24 of those sticks are $120. Holy shit.

[@jozefwoo8079]

Yes it's polluting processed food for the elite

[@michaelfey1313]

No correlation between meat consumption and mortality? My cow pucky detector just went off.

[@michaelfey1313]

Full disclosure, I am part owner of a jerky company

[@Obvioustroller]

I was about to start a cut before i watched this vid. We're back on the bulk baby!

[@4242brvrdbd]

Lol

[@N17sd]

Is venison better than beef?❤

[@gabardjean-paul3779]

leaner

[@N17sd]

@@gabardjean-paul3779. Thanks

[@scottdevitte4209]

I have bought your book and follow you, but you should preface this as an advertisement, the bit at the end where you throw some $5 a pop of your own brand of venison sticks on the table and they are gone in a few minutes to the delight of your interlocutor is a bit much, suggesting 5-10 a day, $100 a day for half the protein you suggest a 200lb man needs?

[@EarthMan-hx3xb]

He gave a disclaimer and said you can use whey protein shakes

[@alessia_traversa]

For what I’ve read and listened to, Resistance training is more important than stuffing your face with protein. People nowadays are weak because they don’t do the right type and amount of exercise, not because they don’t eat enough protein as protein is everywhere. I don’t know anyone who’s protein deficient. Also, it should be about 1 gr of protein per Kg and not per pound. Excess amount of protein if not used, turns into fat. We cannot forget this.

[@roythomson638]

Has Peter changed his opinion that Keto was best?

[@castrovalleycyclery9319]

Just here for the Hinault shirt 🦡

[@5kribbles]

Wow 50 bucks a day in jerky sticks. Isn't he worried about the salt? That has to be increasing is atherosclerosis risk. Maybe this is what he does, or maybe he's shilling a company he invests in, but either way it seems to me to be a terrible way to get your protein.

[@-.-Rob-.-XY]

I am 56 and do quite a lot of exercise (most days Pilates 50 min, weights 20min, run 3km, swim 1km)…out of curiosity I started carnivore diet 2 months ago…..I lost 2.5kg in the first few weeks…then realized I wasn’t eating enough and increased food intake….since then my weight has been stable but I have def lost more fat and put on more muscle (I have increased the weights a bit since reading Peters book). It has been remarkable and I have no intention to stop eating like this. Also I never get aches and pains anymore

[@cheddargriffingriffin9452]

Nice advert!

[@jinluwang5671]

There should be little challenge to get 1g per lb of weight of protein to be in calorie deficit unless the person is grossly obese. Just eat less fat and reduce carbs. SAD diet is just too high in bad fat and carbs. To the interviewer, please search talks of Dr Gabrielle Lyon.

[@cristianaira4548]

How do we define muscle ?

[@freeindeed13]

Basically it's anti-fat or dark fat matter

[@nichtsistkostenlos6565]

I'm trying to decide if this is a serious question or not...

[@chuckleezodiac24]

that stuff that you don't have.

[@robynhope219]

Depends on what u consider a lot.

[@lilybaytoday]

Digestion is also an important factor in well-being and longevity. Why doesn’t anyone ever address that red meat is actually very taxing on the body. It requires a lot of energy and that meat is sitting in your gut rotting. Responsible MDs will always limit or take away red meat from individuals that are battling with a chronic illness. If you are eating red meat, most likely you are belching throughout the day. Not a good sign.

[@petercat926]

Attia u amazin human

[@bill9989]

"Overnourished." I can use that in many different contexts.