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.

Understanding science

Free Article

Oldies-But-Goodies, December 2024 Edition

Nutrition

Guest Episode

Metabolism, energy balance, and aging: How diet, calorie restriction, and macronutrients influence longevity and metabolic health

Ep. #324 with Eric Ravussin, Ph.D.

Nutrition

Guest Episode

Rethinking nutrition science: the evolving landscape of obesity treatment, GLP-1 agonists, protein, and the need for higher research standards

Ep. #314 with David Allison, Ph.D.

Nutrition

AMA

Protein’s impact on appetite and weight management, and uric acid's link to disease and how to manage levels

Ep. #313 (AMA #62)

Nutrition

AMA

Preventing cognitive decline, nutrition myths, lowering blood glucose, apoB, and blood pressure, and more

Ep. #306 (AMA #60)

Nutrition

Premium Article

Do high protein diets increase cancer risk?

Exercise

QPS

NEW: Introducing quarterly podcast summaries - Peter shares his biggest takeaways on muscle protein synthesis, VO2 max, toe strength, gut health, and more

Ep. #304

Nutrition

Guest Episode

Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of resistance training

Ep. #299 with Luc van Loon, Ph.D.

Nutrition

Free Article

Silencing the alarm over a recent paper on dietary protein and atherosclerosis

Nutrition

Free Article

Does time-restricted eating increase the risk of cardiovascular death?

Nutrition

Premium Article

Optimizing protein quantity, distribution, and quality

Nutrition

Free Article

A study comparing the effects of vegan and omnivorous diets fails Science 101

Nutrition

Free Article

Does low iron intake change exercise capacity?

Nutrition

Free Article

New insights on maximizing protein utilization for muscle protein synthesis

Nutrition

Premium Article

The cases for and against dietary protein for healthy aging

Risks

Guest Episode

Latest insights on Alzheimer’s disease, cancer, exercise, nutrition, and fasting

Ep. #252 with Rhonda Patrick, Ph.D.

Nutrition

AMA

Peter’s historical changes in body composition with his evolving dietary, fasting, and training protocols

Ep. #242 (AMA #44)

Exercise

Guest Episode

Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more

Ep. #235 with Layne Norton, Ph.D.

Nutrition

AMA

Body composition, protein, time-restricted feeding, fasting, DEXA scans, and more

Ep. #227 (AMA #40)

Nutrition

Guest Episode

Dietary protein: amount needed, ideal timing, quality, and more

Ep. #224 with Don Layman, Ph.D.

Nutrition

Free Article

Different effects of fat- vs. carbohydrate-restriction on neural reward signaling

Nutrition

Guest Episode

The neuroscience of obesity

Ep. #212 with Stephan Guyenet, Ph.D.

Protein

Fasting & protein: the impact of fasting on muscle mass

Protein

Guest Episode

Dispelling myths that excess protein intake increases cancer risk

with Layne Norton, Ph.D.