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.

“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

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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Protein

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

Can you maintain muscle during fasting?