Should everyone get a lot of protein?

This clip is from The Drive, 276 ‒ Special episode: Peter on longevity, supplements, protein, fasting, apoB, statins, & more

In this special episode of The Drive, Peter discusses a variety of topics, breaking away from the typical deep-dive format to explore a wide range of common questions submitted by listeners.

In this clip, they discuss:

- Why people should put on as much muscle as possible before they turn 50
- Should everyone be getting a lot of protein?
- Caloric targets
- And more

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About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

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[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.

[billbuyers]

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

[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.

[spidey]

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.

[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.

[executivelifehacks]

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.

[trocycling]

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.

[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.

[Mrs.TJTaylor]

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

[bellelacroix]

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.

[nagolwahsrek]

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-xicb]

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

[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.

[alexandruciobanu]

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

[jesseshaver]

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

[katniss]

$1500 per month on snacks is so tone deaf .

[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.

[mikeluhrs]

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.

[bh]

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)?

[robynhope]

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.