Dr. Rhonda Patrick - Eat THIS Much Protein Daily to Live Longer

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How Much Protein Do You Need Per Day? | Dr. Rhonda Patrick

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Timestamps ⏱

0:00 - How Much Protein Do We Really Need Each Day?
5:00 - 30% Off Your First Order AND a Free Gift Worth up to $60
6:09 - Aging & Muscle Loss
8:27 - Protein Restriction & Longevity
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My Mom was 78 years old. She was admitted to the hospital and ended up having to stay for over a month. She could no longer walk after 2 weeks of being bedridden due to muscle loss in legs and general sarcopenia. It was further downhill from there. She passed away in the hospital. :( 
Build muscle and keep it for as long as you can. Your life could depend on it.

darshivid
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I broke my leg/ ankle double rotation fracture at 59. 1 week in bed, leg in splint waiting on surgery then 4 weeks until cast came off and staples removed then another 3-4 weeks in cast boot gradually putting weight on foot. It took almost 3 months before I could step into the shower safely. My appetite decreased and my clothes were the loosest they'd ever been. It took about 3 months of walking jogging short distance and strengthening on a home palates board. Since I had been in decent shape before the accident I recovered pretty quickly according to my doctor. I ate mostly meat proteins, eggs, cheese and mixed salads. A few months later i was rear ended by a semi truck on the freeway so i was limited to mostly bed rest for 6 weeks with back pain and brain injury. I think recovering from the broken leg helped strengthen my body to get through the next 2 years as well as I did. Having good muscle tone is so important as we age

Cyourself
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There is a study of 20 day water fasting, with and without exercise. No-exercise group lost a lot of muscle and fair amount of fat. Moderate exercise group (not like you would do for muscle gain at gym) lost zero muscle and a load of fat.
Your organism is smart, it adapts. If you are sedentary, it will choose the thing that you don't use and that has less energy... your muscle.

OleDiaBole
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I so thankful I lifted in past years! I’m
61 this year and I’ve got some great guns 💪

carolejean
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The RDA was based on starving the participants for 2 months, if I remember correctly. And then doing their measurements after their bodies had time to adapt to the extremely low protein environment.

mack
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So just like the "bro science" said for the last half century... 1g per pound of body weight. Imagine that. "Real science" catches up decades later.

trainerjoe
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I never bought into even 0.8g/kg of protein per day. If I do my math for my body, we are talking about 10 eggs per day or two 8oz burger patties. So if we go to 1.6g/kg, now it's 20 eggs or four 8oz burger patties. Sorry, but even eating 0.8g/kg protein per day, sounds like we are going overboard at 10 eggs/2 patties per day. Oh and I'm not trying to become an olympic athlete, typical office worker in case that matters.

Victor-
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Unless you’re deadlifting benching and squatting there is no way you need 1.8 grams of protein per pound of body weight. The average age life span in the US is about 77 years and now falling. It’s literally going down and protein intake in the United States has skyrocketed in the last 25 years. The longest living lifespan in any very large region of the world is the Middle East. The Mediterranean diet. Nearly none of those people ever lifted a weight or had over 1 gram of protein per pound of body weight ever in their lifetime. In fact most show they had much much less protein than 1 gram per pound. Take this information as you will but these are long term studies and are facts and the theme of her conversation is longevity.

chpzuqv
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The key takeaways from Dr. Rhonda Patrick's detailed discussion on protein intake for optimal health and longevity include:

1. **Revised Protein Requirements**: The traditional Recommended Dietary Allowance (RDA) for protein, set at 0.8 grams per kilogram of body weight, is outdated and underestimates the actual needs of adults. Research suggests that to prevent muscle loss, adults may require approximately 1.6 grams of protein per kilogram of body weight, doubling the current RDA.

2. **Importance for Active Individuals**: For those engaged in regular physical activity or elite athletes, protein needs may increase further, up to about 2 grams per kilogram of body weight, to support muscle repair, growth, and overall recovery.

3. **Muscle Mass and Aging**: Maintaining muscle mass is crucial for reducing the risk of frailty and injuries in older age. Muscle is likened to a "retirement fund" for the body, emphasizing the importance of building muscle mass early in life to benefit health and physical function later on.

4. **Questioning Animal Studies**: Dr. Patrick challenges the applicability of animal studies that promote low protein intake for longevity. She argues that these studies do not accurately reflect human conditions, particularly the impact of physical activity and the consequences of muscle loss during periods of illness or inactivity in older adults.

5. **Physical Activity's Role**: The discussion highlights the synergy between protein intake and physical activity. Adequate protein consumption is essential for muscle synthesis, but its benefits are significantly enhanced by regular exercise, which provides the necessary stimulus for muscle growth and maintenance.

6. **Balanced Approach to Protein Intake**: While excessive protein consumption can pose risks, particularly in sedentary individuals, by potentially activating harmful growth pathways, a balanced approach that aligns protein intake with physical activity levels is recommended for optimal health outcomes.

7. **Critical Perspective on Longevity Research**: The conversation urges a nuanced understanding of longevity research, advocating for a context-sensitive interpretation that considers the unique aspects of human health, lifestyle, and the environment beyond the findings from rodent models.

MrQuadcity
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Im 56, in shape and lean. Had emergency intestinal surgery, a resection. Was in the hospital for 8 days. Lost 15 pounds of muscle mass. Can't gain it back! Doc says no lifting for 8 weeks. I wanna believe I can isolate train safely, but the doc says NOOOO. Could cause a hernia.

Hope I can recover the 15 pounds of muscle. Creatine and protein?

Looking good DRRP!

joshuadolan
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I live in San Diego (not Europe) so I do one gram of protein per POUND of bodyweight.

williamhenry
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I like this set. Nice chairs. Maybe push in once you do 1 wide shot.

JeanLucConnery
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Dr Shawn Baker has video with Thomas coming out soon too. Looking forward to that one

rawx
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I've been right for over 20 years on this when I'm training I desperately need 50 grams of protein per meal to build muscle and Im a lean guy I have never been into body building.

vextract
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Back in the day I remember army rations packs for light infantry. Lucky if there was 70 grams of protein in the 24 hour packs (way back then). Man I got skinny . Good six pack though

davidneal
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Body weight or lean body mass as I’ve heard before?

chrishdez
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Just do a legitimate study of mic jaggers workout and food choices would be interesting

edreiner
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Thomas, you should let Rhonda og Steven Gundry discuss protein intake.

What is her argument for this high protein intake, and why does Steven think you should eat much less.

ZoomGadget
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I’m 58 at 5’10” 213 lb just did a DEXA scan and I’m at the top of the lean muscle mass for my age, been low carb for 6 years started carnivore January 1. Gotta lose 20 lb visceral and sub cutaneous fat but I’m still able to build muscle, not a problem for me.

andrewrivera
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Mike Mentzer said it best. The reason the bodybuilding community says 1 gram of Protein per pound of bodyweight is the fact that they can't sell you Water throught the mail. 60% whole Food Carbs, 25% Protein, and 15% Fat. If in a deficit for leaning down change it to 55% Carbs, 35% Protein, and 10% Fat.

kylequatmann