Category

Protein

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

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

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

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

Protein

Are you eating enough protein?

This audio clip is from episode #202 – Peter on nutrition, disease prevention, sleep, and more, originally released on April…

Fasting & protein: the impact of fasting on muscle mass

This video clip is from Ask Me Anything (AMA) #32 — Exercise, squats, deadlifts, BFR, and TRT, originally released on…

Dispelling myths that excess protein intake increases cancer risk

This video clip is from episode #205 – Energy balance, nutrition, & building muscle with Layne Norton, Ph.D. (Pt.2), originally…

#205 – Energy balance, nutrition, & building muscle | Layne Norton, Ph.D. (Pt.2)

Lean body mass is inversely proportional to your risk of mortality after age 50.” —Layne Norton

#202 – Peter on nutrition, disease prevention, sleep, and more — looking back on the last 100 episodes

I really think that in 10 years we’re going to basically be using designer-based immunotherapies to eradicate most solid organ metastatic cancers.” —Peter Attia

#196 – AMA #32: Exercise, squats, deadlifts, BFR, and TRT

“You have to differentiate between signal and noise. . .it’s easy to say testosterone causes heart disease just like it’s easy to say estrogen causes breast cancer. But if you’re actually going to go through all of the data. . .I think it becomes very difficult to make that case.” —Peter Attia

#163 – Layne Norton, Ph.D.: Building muscle, losing fat, and the importance of resistance training

“I always tell people, I don’t think I would’ve had the success I did in business or social media or academia if I hadn’t done weightlifting because that taught me so much about other things in life.” —Layne Norton

Can you maintain muscle during fasting?

But in the short-term (at least up to a week for most people), I believe you can maintain muscle mass while fasting, particularly if you’re resistance training.

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