#097 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

FoundMyFitness

Rhonda Patrick, Ph.D.

Fitness, Depression, Foundmyfitness, Timferriss, Sleep, Diet, Longevity, Ketosis, Rhondapatrick, Kevinrose, Domdagostino, Health, Sauna, Nutrition, Medicine, Fasting, Healthspan, Mattwalker, Coldexposure, Lifeextension, Health & Fitness, Exercise

4.8 • 5.5K Ratings

🗓️ 27 November 2024

⏱️ 42 minutes

🔗️ Recording | iTunes | RSS

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Summary

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Protein is far more than a building block for muscle—it’s essential for metabolic health, insulin sensitivity, and preventing conditions like type 2 diabetes and sarcopenia. But how much do we truly need? And could too much protein, especially from meat, actually be harmful? This episode challenges the conventional RDA of 0.8 g/kg, presenting research that supports higher intakes of 1.2–2 g/kg for maintaining muscle, improving body composition, and promoting longevity. We also confront myths around protein timing and the so-called "anabolic window.” Lastly, we address concerns about protein’s links to cancer, heart disease, and kidney function, showing how exercise can redirect growth factors like IGF-1 to promote repair while mitigating risks.

Timestamps:

(00:00) Download my “How to Train” guide
(00:51) Introduction
(03:32) Why muscle matters
(05:57) Why do we lose muscle?
(07:31) How to negate anabolic resistance
(08:24) Why it's never too late to build muscle
(09:05) Requirements for overweight & obese individuals
(09:52) Exposing the flaws of the RDA
(11:12) Optimal intake when resistance training
(11:55) What to do when losing weight
(13:08) Does protein harm healthy kidneys?
(14:59) How important is distribution?
(17:11) Debunking the "anabolic window"
(18:48) Benefits of pre-sleep intake
(20:20) Timing & distribution takeaways
(21:01) What are the best sources?
(24:05) Animal vs. plant protein
(26:27) Protein supplements (whey, casein, & collagen)
(27:57) Does high intake accelerate aging?
(31:32) Why exercise changes the story
(34:02) What we can learn from athletes
(34:36) Does high intake accelerate atherosclerosis?
(36:51) 8 key takeaways

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Transcript

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0:00.0	Welcome to today's episode, which promises to be exceptional for anyone aiming to maximize their
0:05.3	training outcomes. We are going deep into the science of protein, a crucial element in achieving
0:10.7	your fitness goals. Accompanying this episode is a new Found My Fitness Guide titled
0:15.3	How to Train According to the Experts. This comprehensive guide not only encompasses everything
0:20.6	you'll learn today, but also tackles key questions on how to best experts. This comprehensive guide not only encompasses everything you'll learn today,
0:21.4	but also tackles key questions on how to best train, eat, and supplement for optimal results.
0:28.2	It synthesizes the best advice on training, nutrition, and supplementation from the
0:32.7	world's leading experts featured across nearly 100 episodes of this show. I highly encourage you to download this
0:39.9	free guide at how to train guide.com. Once again, that's how to train guide.com. Now let's
0:48.3	proceed with the episode on the science of protein. Beyond its well-known role as the building block of muscle, protein is
0:56.2	fundamental to our metabolism, insulin sensitivity, and the prevention of diseases such as type
1:01.3	2 diabetes and circophenia. But how much dietary protein do we really need? And could too much
1:07.7	protein, especially for meat, actually be harmful? Today, we'll discuss
1:12.9	why maintaining and even building muscle is critical for everyone, not just athletes. You'll discover
1:19.7	how protein intake, coupled with resistance training, drives muscle repair and growth, enhancing
1:25.4	athletic performance, improving metabolic health, and promoting
1:29.0	longevity by acting as a defense against age-related frailty. You'll learn about optimal protein amounts
1:34.8	based on age, activity level, and goals, whether you want to actively gain muscle,
1:40.0	maintain it, or just improve body composition. We will critically examine current protein
1:45.5	recommendations challenging the adequacy of the RDA of 0.8 grams per kilogram body weight.
1:52.2	Drawing on the latest research, we discuss why higher intakes, ranging from 1.2 to 1.6 grams per
1:58.7	kilogram, are more beneficial for general health and why up to 2 grams or higher
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