This Is Why You Need More Protein | Rhonda Patrick
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- เผยแพร่เมื่อ 15 เม.ย. 2024
- Watch the full interview on The Knowledge Project (@tkppodcast): • Dr. Rhonda Patrick: Th...
Show notes from the full interview: fs.blog/knowledge-project-pod...
In this video, Rhonda Patrick covers:
• Why the current protein RDA (0.8 g/kg) is too low
• The minimum amount of protein you need to avoid muscle loss
• How much protein you should consume if you're resistance training
• Which animal protein source is best (steak vs. chicken vs. fish)
• How much muscle mass declines as you age
• Why Rhonda thinks muscle mass is like a retirement fund
• Whether or not it's ever to late to start gaining muscle mass
• How omega-3s blunt disuse atrophy - วิทยาศาสตร์และเทคโนโลยี
Watch the full interview from The Knowledge Project podcast:
th-cam.com/video/JNB3xRLnMTg/w-d-xo.html
Show notes from the full interview: fs.blog/knowledge-project-podcast/dr-rhonda-patrick/
5:55 "If you're constantly pulling amino acids from your muscles, it's like pulling from your retirement fund early." Best analogy ever, I almost fell out of my chair😅
I did, but not in the way you think. Associative studies are just that - people who are ill stop exercising and their body loses muscle, so of course weak people are more likely to die. See what Longo, a qualified researcher who has studied longevity all his life has to say. Exercise, as people in the bluezones did, and your body does not give up muscle. The bluezones are all around RDA protein levels, and were lower than most other places around the world, nothing like double the RDA. Most people who live longer are smaller, slim, esp. women. Not body builder types like Brad S. I have nothing against that, but question them saying it aids longevity.
What Dr. Patrick didn't include in the analogy is that 70% of what is pulled from the retirement fund is then returned to the retirement fund. Also, what's more important for building the retirement fund: 1) resistance training or 2) new amino acids. If there's no resistance training, the new amino acids will not be deposited into the retirement fund to build it. They will be spent on necessities (e.g. converted to glucose), deposited into the the "party fund" (i.e. fat), or deposited into the retirement fund to make up for losses from a bad investment (i.e. muscle catabolism). There's no shortcuts.
@@jakubchrobry3701sounds like a takeaway is that you have to work for health, it can't be bought at least not in the long term
@@KenGold666 Yes, working for health is a reality for too many people. Fortunately, it's not work for me. I love to exercise and i love the food I eat. I don't need or crave Ben & Jerry's and double bacon cheeseburgers.
@@jakubchrobry3701
Same here!! Exercising is a way of life and a hobby for me! I’ve been training since I was 10yrs old and now I’m in my 50’s. But most people who don’t know my age think I’m either in my late 30’s or early 40’s.
Superb summary Dr Patrick..thank you
1:30 0.8-1.2g/kg minimum
5:55 Peak muscle mass 25-30
1.2 g/kg minimum to maintain, 1.6g/kg when training
Can see who was actually listening
Thanks for the advice. Yes I am 50 and training 3 -4 times per week. She is right . I will I breaking more muscle ,because I training hard free weights preffered and not take enough Protein. I take also Omega-3 , and vitamin D . Magnezium also. She is Smart . Steak give me Energy,a Creatin also
I really appreciate the little tidbit of information you shared about omega 3 at the end of this clip. I'm consuming a little extra omega 3 since I became a statin using heart patient. I figure 3 - 6 grams of the fish oil daily helps to make up for the reduction of cholesterol that statin causes. My logic is probably skewed somewhat. I don't really trust the statin use theory of cholesterol management, but maintaining around a 160 or so LDL level instead of a 260 or so LDL level seems like a better plan. So far (3 years), so good.
💯 facts, I started consuming 1 gram of protein per pound, and I feel much better, and I gained a lot of muscle while loosing fat.
Is there a correlation between age and rate of pulling aminos from muscles?And also does it matter if you consistently train your system to be ready in conditions of no food For example I consistently train my muscles to be strong(er) during the year, I work as a waiter in a beach bar during summer time and I keep my protein intake as high as possible. I want to know if I put at big risk my muscle tissue Thanks
I like the explanation of the ammo acids being pulled away from the muscles. Makes a lot of sense and that’s why eating 6 plus times a day for lifters like myself is the most important to get results. Can’t eat like a normal person 3 times a day to get the protein, calories and carbs in.
You can. Just add more protein
how do you calculate your lean body mass to figure out your protein target.
Subtract your body fat percentage in lbs from your total weight.
Example for 200lb male with 20% body fat
20% of 200 is 40lbs of fat.
200lbs - 40lbs = 160lbs of lean body mass
also, would it be something to consider regarding the quality of protein as well as they way it's prepared. if you consume higher quality, i.e. pasture raised, and then cooked it gently or ate rare then you might absorb more vitamins/nutrients. While if lower quality meat is eaten that's cooked more then you might be lacking in nutrition when comparing.
When should you eat your protein during the day?
any time throughout.
Lot of armchair researchers in these comments. 😂
She’s an armchair researcher too 😸
Some of us are/were trained scientists... and can see the logical failures, the reaching, the jumping to conclusions, the inferring, and the just plain bad science that is the crux of social media "scientists".
Under every nutrition related video you have an army of randos repeating stuff they heard their favorite social media scientist say without understanding shit 👍
@@jazandrizshe’s a Dr
God forbid someone try to educate themselves and do their own research.
Beingn 73 and limited by painful knees and a thoracic aneurysm, my cardiologist warns me against doing weight lifting which I do anyway but can only use very light weights. I do aerobics easily at about 250 minutes a week and light resistance at 20 minutes twice a week. How can I, AT LEAST, retain the muscle mass I have left?
Check out forever strong , or look or Gabrielle Lyons on TH-cam, seems as thought if you are older you can still build muscle with high protein intake and some resistance training. Kettle bells swings are a great full body exercise that is easy on the body !
@@Hacktheplanet_ Thanks, Will do!
@@larosity looks like my comment is deleted. Wonder why that is
Just an idea, can you do light weights 3x a week...you can build muscle using light weights. You would need to do longer reps..Dr Rhonda has information on this TH-cam channel...some one may be able to post that for you...don't give up, give it time and protein.
@@jannmacdougall1448 I have been doing lightweight lifting; 20 minutes eery other day with one hour od aerobics on the other days; increased my protein intake also so I am hoping for the best...thanks for all the good input!
I’ve bodybuilding for years and I’m building more muscle now as I’m getting older and I’m 50 next year. Don’t think this is the same for everyone.
I think the main focus should be on resistance training over high protein intake. Increasing protein intake without resistance training will not preserve muscle mass, it’s basically just calories which will make you more obese.
Yes sir great point
I am certainly more on the protein bandwagon but a question arises. Will this be another collectively magnified belief system that will eventually cool down and be seen in a different light? It certainly is not easy to consume the amounts that are currently being popularized. In that light it's perhaps not a natural body process and is being over pursued. I get it for body builders that are more into form than function or for those competing in strength, but what about those of us that just want to support a healthy system?
These tests/studies are part of the system. The matrix. It's nowhere near practical for regular people that's just focused on health and functionality. It's just a ploy for people to spend more money on food excessively. If you're not a obese person eating too much sugar and carbs, you're and fit a person being sold to over eating protein. Yes, that's it, buy more food. Smh.
It’s not that hard. Just eat the equivalent of an 8oz steak and a few eggs daily.
I hear you but it's not that hard. It is made to *appear* hard by the food industry to find proper Protein sources, but really if you stick to basics like steak, eggs and fish, 1,2g p.kg is attainable.
Also, P intake is very important for everybody's health, not only Bodybuilders (that need and take more like 3g p.kg!)
Some days protein requirements will be higher are these number's for say a rest day
I want to drop weight, not just fat but some muscle too. Should I also drop protein macro calculation to accommodate the goal weight or keep it the same?
No. Aim for about 1gram of protein per pound of body weight that you want to weigh. You don’t have to hit the mark perfectly every day but the more consistent the better. To drop weight just cut down on carbs and if you are heavy you should be eating minimal carbs for a long while that way your body is forced to consume the fat stores on your body in a caloric deficit. Remember too much carbs is what turns to fat. Almost no one gets fat eating only protein (but too much fatty meat can lead to heart disease and plaque in your blood vessels).
Most importantly. Drop carbs and be anti sugar. Mission impossible in western world
I started bodybuilding training at 16 and my muscle mass peaked in my late 40s and early 50s.
Pulling protein from muscles, you can survive without them, it is not like you going to die or shrink in days lol. I'm here more than month and half without animal protein of any kind, except fish maybe 2 day in a week sardine or can tuna, and i'm just 2 kg off nothing else (I do orthodox religious fasting it is not some experiment). My father and his brothers 50 - 60 years ago, have just maybe one meal of protein in week when they were kids or younger age and they are more healthier than this day people. You have to know where you getting from your protein, is that animal source is not on some chemicals and etc.
Is it 1.6g per kg of ideal or current body weight?
Ideal.
Current
Man that just seems like so much protein. I have no idea how to get all that in.
Is it good to add Creatine powder to one’s diet?
Absolutely
not needed. you can get better results without it if you prefer to have a leaner but still muscular physicque.
1.6 g per kilogram of ideal body weight or body weight?
Goal weight when trying to cut, bodyweight when trying to bulk. You can only add 0.5-1lb muscle per week maximum, so it doesn't make sense if looking to gain muscle to base it on being heavier. Likewise, if someone is 300lbs, it doesn't make sense to take in protein based on that weight if they want to be 200lbs.
If I eat too much, no matter what it is, I get massive heart burn that shoots up my to my jaw. If I use supplements, same thing happens. I can’t gain weight. I do paddle board race workouts, 10 miles at a time at least twice a week plus sprints.
a lot of people use vegan protein powder, likely since they're lactose intolerant. for instance, dan bilzerian uses vegan powder, and it seems to work the same as the others
bliz also takes "supplements"
The protein minimums include a safety margin, but you don't really want to minimize protein. They are guidelines for survival and not optimal health.
Absolutely key for the brain and mental health. I spend my money on protein and a wide variety of essential supplements.
its not survival bruv u think 3rd world countries are getting even close to 100g of protein a day lol, they live long lives still but are not near as healthy as they could be
How do you feel about taking creatine as a daily supplement?
Very important
not worth it. too much water retention. eat a balanced smart complete diet.
@@albundy3929 the benefits outweigh the one con of water retention
@@albundy3929 that might be the most dumb thing I’ve heard. The benefits outweigh the cons by a mile.
@@nycoolj3 beautiful sentence structure while calling something dumb. True art. One would be just as smart to take advice from someone so skilled.
What are the conditions which cause ghe body to take amino acids to be used from skeletal muscles? I would like to avoid that as much as possible.
Starvation and excessive cardio come to mind. Strength training without properly replenishing your macros and calories. A diet in general that doesn't compliment your lifestyle.
Your activity level will highly dictate your protein and macro requirements. Someone who trains hard 5 days a week will need more than someone who trains moderately 5 days a week.
Someone who trains very hard 3 days a week might also need more than someone who trains moderate light 5 days a week.
I think it's important to understand your lifestyle first before determining your protein requirements. If you are 150 pounds and lift weights with moderate intensity 2 times a week, and do moderate cardio 3 times a week, for example, you might not need 150 grams of protein per day.
I would refer you to Jeff Nippard though if you seriously want to learn more. He has a lot of really good content analyzing this topic, and based on what I've seen he seems like a very reputable source.
@@Perry0823 Sounds like something i dont have to worry about. Considering i dont do cardio and i eat plenty of carbs so no starvation. If there are enough carbs in your system and fat, the body shouldnt really pull from proteins right?
@@CosmicValkyrie Carbs and fats are definitely essential, but without adequate protein your body will not get the essential amino acids it needs to synthesize (build) muscle, as well as a host of other things.
Therefore, By taking an appropriate amount of carbs and fats you will, in fact, ensure you don't break down muscle protein for the purpose of providing energy. However, when it is time to recover you won't be providing your body with what it needs to recover. Your body won't use fat or carbs to synthesize muscle because those macro nutrients do not provide your body with amino acids. In which case, your body might (hypothetically I'm not a doctor or nutritionist) either:
A: not dissolve any muscle but not build it either.
Or
B: dissolve some muscle over time if it needs to.
All that being said, most people will probably be able to get most of the protein they need if they consume animal products. However, I think it's when taking training more seriously and really wanting to build 💪 muscle that it becomes a bit more important. As stated before, it all depends on your lifestyle.
For instance, you said you don't do cardio. Okay, but let's say you lift a lot. Resistance training depletes the body of glucose and glycogen, and if you run out of that from a hard training session your body may break down muscle to produce glucose (Ketogenesis). This might not be an issue every once in a while. If you consume a lot of protein after your workout your body will probably restore itself upon recovery. However, over long term you could slowly degrade your gains, or simply not make any.
@@Perry0823 yeah I agree. I am 80kg male. I eat about 100-120 g of protein everyday. I don't want to take too much though. So that's why I was curious. I think I'm at 1.5g/kg. So it should be fine no? I'm doing a bit of fat loss and muscle building. Going from 85kg to 70kg.
@@CosmicValkyrie th-cam.com/users/shortsT0ySHTwFGzc?si=YrJ0G99NZFELB1BT
I'm going to recommend this guy right here who I have posted a link to because I think he can provide you with more and better information than I can.
To comment on your question though. I don't really know. Your body and your genetics are unique to you, so it would be impossible for me to know. However, from a general standpoint from what I've learned you are probably more then fine. Some people say all that protein messes up the kidneys, but from what I've learned (so far) that's not all that strongly supported.
There is also a point at which the extra protein consumed won't do much for you, but if there are no negative side affects to that then you are just ensuring your gains. I would just say if your shoving food down your throat and feeling bloated, nauseous, or crappy that probably isn't good and may lead to excessive stress on the digestive system. That's a different topic entirely.
Also if the goal is maintenance the body might not need as much to maintain. Building muscle is much more challenging than keeping it. Once you've built a solid foundation you can pretty comfortably do significantly less just to keep it, so maybe it's the same with protein. If your body isn't building extra, it's being stimulated, and you get adequate protein, fat, carbs, and calories what reason does it have to ever break up muscle?
Everybody has their opinion of course and I respect that. We are still at the early stages of research when if comes to protein: the amount we need and if it is actually healthy in high doses. There is however evidence that people who eat lower amounts of protein improve quality and longevity of life. But we are all different of course. And I do respect people who think that we should load up on protein with supplements...
What evidence? People with the highest life expectancy live in Hong Kong…and they eat the most meat
Doesn't this contradict the newer studies you discussed with Dr. Schonfeld just 2 months ago, who said we only need 0.8-1 gram of protein for untrained AND trained individuals to build muscle?
I build a tonne of muscle no matter my intake. I am an easy gainer
Data and consensus can change
.8-1g per pound of muscle which is also the same, except here she states 1.6g per KG of Bodyweight. The discussion with Schofield said the same thing as here.
If a person is 110 kilos at 35 % body fat do you really need over 110 grams of protein? If you lose 10 kilos , then do you cut down on the protein?
Yeah I think you cut down on protein. And he should get about 110g of protein at that weight. Because it'll really help to cut down on the extra carbs and fat in the diet. Protein intake reduces hunger. He'll lose fat fairly easily and you can just adjust the protein intake.
The amount of protein intake is calculated from your IDEAL body weight, so it doesn't change if you loose or gain weight.
@@melisa_alaghom yes, people need to think lean body weight, not current weight if carrying extra fat
This calculates to about .55 grams of protein per pound. To be safe, multiply your body weight (in pounds) by 0.6 and you will have a good picture of your daily protein requirement. It’s really not that much per day.
Is that 1g per kg of body weight for each meal, per day, per week????
Per day.
Thanks 🙂
@@cameron6554 You're welcome!
1g per lbs of bodyweight is enough, don't let anyone tell you you need more.
What if you weigh 250? That's an absurd amount. 4lbs of 80/20 beef to meet that demand. Unreasonable requirement. 1.2g-1.6g per kg is actually feasible and more believable from an evolutionary perspective.
1g per pound is more than needed.
Anything over 1.2g/kg for hypertrophy is fine.
Even 1g per kg is okay for maintaining muscle
So if you weigh 83 kilos and liift weights. You take 83 times 1,6 . Around 133 gr of protein a day ? So is 1 gr pr pound of weight out the window now ?
1g per lb. was always bro science to keep the math easy. 1.6 per kilo is what the science actually says.
Its overkill… 1.6 will give you as much benefit as you’ll get give or take some genetic factors… but 1g per lb is overkill most certainly. There are a lot of videos on it with Renassaince periodisation who are experts in hypertrophy.
No, that's if you want to gain muscle. If you lift weights (that you do) and want to gain, you should do the 1gr per lb. If lifting weight 1.6 per lb is just to maintain muscle.
Everyone is different, both biochemically and in terms of objectives (goals). No formula will “work” unless you experiment with different levels and find out what actually works FOR YOU. Then, as you age or change things, it might (probably will) change again. These guidelines help you to understand the guardrails but will always fail to identify what YOU, the N=1 you, should do. It’s very difficult to control for things in real life, but if you keep track of protein input and target a particular level and see how it works, you’re getting there. Don’t be afraid to experiment with the top end (2.2 g/kg) but know it’s not for everyone. If you find a level that’s actionable (doable day-to-day) and allows you to grow or maintain lean muscle mass, then there you go. People who are looking for “the answer” without understanding how variable their particular needs might be are barking up the wrong 🌳. Lots of barking in the comments… 🐶
What brand powdered protein shake works best
Im 58
My favorite is whey protein isolate by Bulk Supplements. At 70, it is easier on the digestion system. I occasionally buy their grass-fed whey protein.
Eat meat and organs first as they promote proper digestion of protein. Supplement with batain hydrochloride if your stomach doesn’t produce enough acid as there are so any benefits ie fat and meat has all the amino acids you need.
Just get any whey protein without extra junk / fillers or vitamins. Just look for 100% whey protein. Shop for cost. Blend it with berries, oats, peanut butter, or anything that makes it delicious for you! Happy bulking 💪
Levels & Naked Grass-fed powder are the best🔥
You calculate protein per kg of lean mass not total body weight because protein is meant to maintain lean mass, not fat mass.
❤ 💯
Being meat-based (meat and fat, organs, honey, fruit) makes it so easy to hit these protein goals. My daily intake these days is around 2.4g protein/kg body weight lol.
Fatty lol❤❤❤😂😂
You don't need amino acids in your diet every day. There is a thing called prolonged fasting, and autophagy, with remarkable benefits! Some small amount of muscle may be lost in the short term, but it is a trade-off
Your body produces Amino acid bro
I think our bodies know what to do. Get your macros and quit micromanaging.
So if you're around 175 lb how much protein would you need to take daily?
175 lbs is about 80 kg so anywhere in the range of 96 to 128 grams of protein a day would put you in the 1.2-1.6 g/kg range.
Bro google it 🤦♂️
While do agree protein is a must carbohydrates is just as important . Your workouts will fail drastically if on protein alone cause your muscles have no fuel ( carbs = glycogen). Your body composition will look flat on protein alone , if you incorporate protein and carbs you’ll have fuel for your workouts and protein for repair and the post workout meals should include both to replace the fuel and hydrate muscles to have a fuller body composition.
Not applicable to 'fat adapted' athletes on keto or carnivore diets. Carbohydrates are technically, completely non-essential to human survival. I am 10 months carnivore; the only macros i consume is fat and protein and have put on 6kgs lean muscle in 7 months weight training.
When carbs are eliminated, the body switches over from a glucogenic metabolism to a ketogenic one. You draw your energy from fat not carbs which is more stable and far healthier from a metabolic health perspective. The liver produces all the glycogen it needs from glycerol backbones or even excess protein. I workout 5 days/week doing a PPL hitting between 16-20 sets per muscle group per week and do it in a fasted state in the morning.
My workouts last up to 1.5 hours, no problems with lack of energy
Boiled eggs has all the necessary amino w😊
This is why I do Atkins and NOT keto. Atkins (I am not talking about their products...purely the macro nutrient breakdown) is high protein, moderate fat and low carb. Keto is high fat, moderate protein and low carb. Lost 45 lbs last year doing this and have kept it off.
Keto can be high protein.
@amichiganblackman3200 Nope. The very definition of keto is high fat, moderate protein and low carb. The very definition of Atkins is high protein, moderate fat and low carb.
Great lot of good it did for Robert Atkins
@Lieutenant-Dan I'm guessing once you do a little more research on exactly why he died you'll come back here and delete your comment lol.
@@keithzastrow "A medical examiner's report on the death of diet guru Dr. Robert Atkins suggests that he had a history of heart attack, congestive heart failure and hypertension."
Why do You say that it is hard to achieve. I just calculated my breakfast which included smoked meat, cheese, wholegrain bread, three eggs, asparagus, brocili and a handfull of nuts. Turned out to be 550 grams of food with almosr 70 grams of protein. And thats just breakfast. By the end of the day i will easily achieve 80 to 120 grams needed for my body. Strange…
What is Dr RP’s ethnicity? I am guessing Greek / Italian.
Based on the last name I'm guessing at least partially Irish too haha
Hubberman and Any galpin say it's 1.6 grams per kilogram.
I gotta say when, when i was like 17 i learned of the .8/kg of bodyweight study and ive been following that for the past 9 years. Im pretty disappointed in my results. Im strong, pretty shredded, but ive always lacked the muscle size that ive wanted for this past decade.
Im 26 now, so im definitely going to atleast double my protein intake from here on out.
I have acne😢😢😢😢😢
Lol
I wish she would explain why Volter Longo is wrong specifically. He says to eat less protein to live longer. I want her to refute this.
She can't... because those lifespan studies show direct effect of calorie restriction on lifespan and healthspan... no extrapolation, no inferring, no generalizing, no jumping to conclusions...
What these people have isn't good science... they say, well if this... then... then... then... then... longer life for sure. They take 10 potentially related concepts, without a direct causal link between beginning and end, and come to a conclusion... ignoring any evidence that disagrees with them.
I think these facts can remain true at the same time. Maybe it boils down to prosperity vs longevity.
Simple. Her theory (like Peter Attia) is that calorie restriction and low protein input results in loss of lean muscle mass, which along with exercise (resistance) and stability, is critical to healthspan. The loss of muscle mass after, say, 40 or 50 leads to the inability to move, lift, recover, etc. and thus to quality of life. That is the theory. Studies don’t show or prove much of anything when it comes to true longevity issues, which take decades to realize and are very hard to maintain controls. My own input would be to speculate that at first, calorie restriction helps body composition by limiting fat even though muscle is also being lost. But at some point the unavoidable muscle loss as a result of constriction becomes its own movement-related problem, leading to downward spirals of other types. Regardless, being “sure” of ANYTHING (Longo or Patrick or whomever) is itself a sure sign of a problem understanding how complex all of this is in real life. Just my two cents. 😅
Isn't it 'lean' body weight?
Contractile tissue, yes. Estimate your bodyfat percentage and add it to the calculation if you want a more precise number.
@@Cas_anova apologies for my ignorance I'm not quite understanding what you mean. Maybe I should be more clear myself... So when Dr. Patrick talks about how much protein per gram of bodyweight you need... Does she mean 'lean' bodyweight? Example if someone weighs 72kg but their lean bodyweight is 62kg... Are you then using the 62kg in your calculations to calculate how many grams of protein you need to eat per day?
@@trevr1969yes, generally the recommendation is for lean or even ideal body weight. Take your total weight, subtract your body fat (total weight x % body fat) and that should equal fat free mass. Multiply that by 1.2-1.6g/kg depending on activity level. Then remember to treat this number as a minimum protein requirement. Over is fine. Under is not.
Exactly…..if you weighed 500 pounds and 100 of that was lean mass, you’d be targeting 160g protein per day, not 800g……
1.6 grams per kilograms is ridiculously low. That is 4 Oz for a 160 lb guy.
That's correct. About the equivalent of 1lb of steak.
Im amazed that not 1 type of amino acid was named or explained! They are all so interesting and do different things, "protein" in not a thing
The body naturally loses muscle when not exercising. Exercise and it gives it up much less. It figures you may more likely need it. People who exercise do not lose much muscle on the RDA for protein. Longo has it right, the RDA is best for longevity, with a small increase as get older due to lower absorption. Associative studies are just that - people who are ill stop exercising and their body loses muscle, so of course weak people are more likely to die.
I find it interesting that doctors and influencers want to talk about specific relationships of macro and micro nutrients as if they exist only in singularity but when applied in the human body, they act different in unison. For example, it is a pretty well established connection that higher animal protein has higher amounts of amino acids that can also trigger certain spikes due to high loosen other amino acids, which can lead to certain cancers not to say animal protein will cause cancer, but in excess in animal protein can cause, a significant spike in certain amino acids. Also more animal base protein will significantly contribute more saturated fat, which will then contribute a higher coronary and all mortality risk
It was never said or proven that animal protein causes cancer only a correlation
Protein literally means "of prime importance" that's all you need to know. Prime... Primary. Before all else.
1 gram per ideal body weight and you should be active.
How can these amounts of protein, be consumed? It would cost a fortune, and a person would be eating nonstop
Its not a lot ...100 grams of chicken breast is less than a whole chicken breast ... chicken having average 30 pc protien the rest being water etc. 330 grams of chicken breast is 100 grams of protien. So it deepends on you body weight then and also your body composition. If you're a big muscly guy who wants to keep the muscles then you need more but if youre a fat bottomed woman you dont need as much because your actual muscle mass moght be wuite small. So for a normal sized person. So if youre ten stone thats 100grams of protien ..330 grams of chicken is a small packet of two chicken breasts. Or a small packet of tenders. A kilo of chicken breast is about 8 dollars so thats 3 days worth of protien for somone ten stone ...and youre also getting it from other sources like yoghurt potatoes tofu whatever else you eat that has protein in it. I don't think that is a lot ... if you went for steak it qould be more like 20 a kilo but its also a bit higher in protien. If you're hugely overweight like 20 stone then it would cost you more but if most of that is just flab i dont think youd need as much ..and theres no point getting much more than you need. I mean it really depends on how expensive you buy your meat and just like anything if you want to have a good house ir a good car or a good meal its going to cost you money. If you want to get your protien through rice and lentils cos you sre poor then you should probably become leaner so youre not feeding a 20 stone body that you cant afford. Just like you shouldn't have a big suv if youre poor.
But more protien can't make our life longer and healthy 👉 check the fact back in old time our grandfathers didn't know about protien diet they didn't even know about a balanced meal yet they live longer and healthy life how ?
It's not protien that our body need most it's actually minerals and antioxidants that human body needs most to work properly even in old age. So clean water, clean air and clean food that's what a human body needs most 💁♂️
I am with you there - and you need to stay avtive - much more important than protein
I eat 1 cow a day.
Veggies do have protein in them
Not American diet veggies, but Indian diets have lots more than meats.
If Iam 200 lbs do I need 145 grams of protein 🤷🏽♂️.
Pretty much. And that's just maintenance protein. You'll need more than that to gain muscle.
@@isiah6189 thanks 🤙🏾
Shocker scientists are the last to know
I took public speaking course and all students had several talks taped for review. I was saying “you know” too much per review and per the professor. The woman here needs course too. She says “you know” every 15 seconds. Just some constructive help here.
When I tied more protein , I stored a lot of water retention . It’s as if I’m allergic to meat.
I find Rhonda’s evolving take on protein interesting considering her previous stance and dumping all over the high protein community. This is basically an admission that she was wrong, but I have yet to ever hear her say, “I apologize to the people I 💩 on. I was wrong.” I like that she has come around. I don’t like that she was so wrong, so condescending, and waving around her credentials while being so wrong. Humility has made her more tolerable, but her history still irks me.
You don’t have to apolagise for being wrong. If you’re willing to be driven by data and you find new data and change your opinion, you shouldn’t be apologetic about that. You don’t owe apologies for refining your take on things in light of new evidence.
@@thefootballpunnedit 5 years ago she claimed certain things were dangerous without any solid proof or evidence. That’s not refining your stance. That’s making erroneous claims based on opinions. People do not need to apologize for being open minded or changing their opinions as they acquire new data. But for making erroneous claims without merit or data to support them, people DO need to apologize because it’s irresponsible.
It’s amazing in the year 2024 there’s no consensus on what constitutes a healthy diet. Some will say you need lots of protein to keep sarcopenia at bay as you age. Others will say too much protein activates mTOR and IGF-1 and increases risk of cancer and reduces overall lifespan.
Some will say saturated fat is the fat of choice, others will say no, unsaturated fat is the fat to eat.
Some will say fat give fat a wide berth, carbohydrates should be your fuel of choice.
Some say plants will kill you, others say they’re healthy and full of phytonutrients.
Some say fruits are good for you, others say they spike your sugar and insulin too much.
I’m sorry, but all this contradictory advice is fucking absurd at this point.
It’s bordering on a parody.
“Oh but the Science is evolving”.
Well I’m sorry, if they can’t work out what’s best in 2024 to eat, they’ll never work it out.
The end.
Then how do prisoners get so jacked?
Steroids
Physically active. 1.6 grams? That’s four scoops of protein powder if you’re around a hundred kilos? Wow.
That's if you were getting protein solely from powder...for most people 1.2 is plenty.
Ima try to take this for what its worth, not trying to.judge bc these ppl look like they know nothing about working out sorry so idk ima take what i can from this im sorry! These days everyone and their brothers make a darn youtube an think they know it all so lets see! God bless
what happened to
lbs?
an
oz's?
??
The world uses "Grams" and "kilos"
welcome to the metric system 😅 The all world is using it except for 3 countries 😅
I grew up with Kilograms.. Milligrams. . Kilometres
Each Country Is Different! 🎉
Her audience is one of those 3 countries. I don't care what other countries use!
1.2 grams per pound of bodyweight everyday for a year is extremely expensive at the moment
Thanks to freakin Joe
@@user-it3lx1mi9m If you think a president is single handedly responsible for an economy you have a lot more reading to do.
Yep... totally ruined economy and runaway inflation in less than 3 years. I gotta learn how to read.@@NavAK_86
Didn’t she say 1.2 g per kilogram? Not pound
@@vickilahtinen7254is correct, that’s kilograms not pounds. So a lot less expensive than you were bracing for
1.2g per kg of bodyweight? What's that in lbs?? I know most of the world uses metric, but these are two Americans (or Canadians? 🤔 ) who have to know a lot of their audience is American 😆
I guess I'm off to do some simple math on my own haha
I've heard its 1.5 gram of protein per pound of bodyweight? So 215lbs x 1.5 gram is 322 grams of protein each day.
She said per kilogram so it's 0.7 × 215 = 150 grams. Ronnie Coleman 8 time Mr Olympia said he take over 600 grams a day.
@@mariopavkovich4363 This is silly because the human body can't even digest more than 30-40 grams of protein in one sitting. 322 grams of protein means you need to have 6+ meals a day which is not sustainable.
You’ve heard bro science. Nobody cares all the various things that people have heard. Just because you heard it doesn’t make it true. The science says 1.6g per kilo.
Can we stop quoting in KG ? This is an American publication right, American audience.
Science in general uses the metric system to keep a worldwide standard
Europe here - yeah, science!
The 0.8 was measured by measuring nitrogen balance. The 0.8 is double of what most people need already. It account for like 97% of all people.
Just in case anyone listening to this who might not know this...heavy proteins will worsen any sensitive kidney issues.
Yes the recent guidelines demonstrated this clearly. Swapping animal meats to plant based protein is much better. 🙌
Yes, but to also be clear. Recent well designed studies show that they don’t CAUSE kidney problems.
To be more clear. 1 in 10 people have chronic kidney issues. That's a pretty big gamble when saying hyperfiltration isn't a problem with animal protein.
What are heavy proteins? Does animal protein weigh more than plant protein?
@@peterreynolds5788 I think the author was saying heavy in terms of it takes a lot for your kidneys to filter out those types of proteins from animal sources.
Why speaking in kilograms per gram? Wth
"Dietary protein has often been associated with cancers of the breast, endometrium, prostate, colorectum, pancreas, and kidney"
"Higher animal protein intake was associated with higher breast cancer incidence."
"...studies we reviewed showed a positive association with high meat intake and the following cancers: esophageal, lung, pancreatic, colorectal, breast, and stomach"
Indeed, that is what I have heard. I avoid eating meat. I have been vegetarian for 40 years and still surviving running and gym 7 days/week
Sorry 1 gram per lb of ideal body weight
Disagree. She's not accounting for autophagy. Agree that protein is critical, but take a look at the guy from England who did a 350 + day fast. He lost zero muscle.
If it's the guy I'm thinking of, he was under medical supervision and was given nutritional supplements & IVs. None of the reports I've seen on him say which supplements he took.
@@dianadeejarvis7074 Apparently he simply took a multi-vitamin. Makes you wonder what adipose tissue stores, other than fatty acids. Minerals? Vitamins? Amino acids? I think fat maybe a grocery store of energy and essential amino and fatty acids, plus vitamins. Wouldn't that be something?
The problem with those protein loving people is that they miss that IgF1 will increase and it is inversely related with longevity and even autophagy.
She will out perform and out live all of you grass eaters
FYI you don’t need more
That contradict all research of PhD Valter longo, as well as other PhD that focuses in longevity//// it goes more with the milk and food industry and people like Attia and Rhonda that are biased towards exercise, protein, sauna , etc. Most long lived people in the world do not have access to that daily protein even in dreams.
So well said.
It also contradicts the findings she discussed with Dr. Schonfeld who said there was no difference in untrained and trained individuals in building muscle when they went over 0.8-1 gram of protein per lb of body weight.
Eat more sugar to spare muscle protein breakdown. If the body is breaking down muscle for gluconeogenesis, your diet is whacked.
Clickbait title. Most Americans are just fine or consume way too much protein,
"Most americans are just fine" 😂😂 got to be the wildest comment ever 🍔🍕🌭🍟🥤
@@natureboy1711 why? the dietary guidelines committee reached exactly the same conclusion when it came to protein..the average consumption is exactly at recommended amounts. That is what i was commenting on not the overall diet.
America is the most obese country in the world thats what im commenting on
Is the meat industry paying for this?
Gotta watch out for Big Meat
@@alexmcclure6545 that's what she said
Why?
@@tomaspaulo did you watch ?
Yeah, I understood that she is just talking about optimal intake of protein for better aging, not promoting meat
I don't agree with this. Excess protein- especially animal protein is linked to shorter life/health span. Additionally high protein diets without resistance training does not stop sarcopenia. The answer is resistance training.
Link to the study?
What research are you citing?
Longest living people currently are high meat diet eaters. Hong Kong
@@kristianflores7747 Haven't you heard of the blue zones? You ketobros can't just make shit up.
I kind of agree I think that all the people that live in all the Blue zones that Dan buechner has been doing all these studies on don't eat meat and they don't emphasize protein and they live the longest in life.. they're just active in there everyday life and they extremely healthy lots of vegetables healthy fats beans
nonsense, vegetarians get plenty of protein in beans, nuts, seeds, grains, tofu, seitan, tempeh etc. And it's cheaper and less contaminated than animal protein.
Those are incomplete proteins and you have to ensure you eat all of those types daily to ensure you get enough. The best sources of amino acids are found in animal proteins such as beef, poultry and eggs. Animal proteins are the most easily absorbed and used by your body.
@@keithzastrow you don’t need to eat “complete proteins” as long as you are eating a variety of plants. Of course industry will tell you to guzzle down meat and dairy.
Yes so true and not spoken about.
Did you checked your blood?
Wow. Thanks.i am veg since 15yrs.age 41
Her primary audience is one of the 3 countries that use lbs. I don't care what other countries use, please use lbs as a measure of quantity!
Grow some brain so can do the math yourself.
Womp womp
Her audience is the world, least you can do is not by whiny but be grateful she's taking the time to provide the results of her hard work researching this stuff and just google the conversion, it's not hard, the rest of the world has been forced to do it all the time when we are constantly faced with the US's goofy measurement system.
Learn to use a calculator
Hahahahahaha the day those three countries come over to metric units. The better it’ll be for you.
Why Rhonda is focused in living longer instead of making sure one live have meaning? All those wealthy PhD and youtuber will die too like anybody and at that moment if you live 300 or 40 years do not make big difference for you unless you lived a life creating good deeds , love , peace and selfless.... following the advice of Rhonda is focusing too much on yourself and you need to micro-manage every nutrient, minute of sleep, etc.
I notice you listen to Andrew Huberman who is a longevity expert. You sound like a hypocrite.
Why don’t you focus on what you believe in and let her focus on what she is interested in
Why did you watch the video then? Just to bitch meaninglessly and be an annoyance to others?
Too much protein intake leads to kidney damage. 1.2 g she is recommending sounds dangerous.
She didn’t say to take “too much”
Where's your sources? I was watching Dr Stanfield who cited a paper showing zero negative effect on kidneys. My protein intake for the last 6 months has been 1.6g/kg be and I've just had my blood tests come back with normal kidney levels.
@@santosvella I think she said 1.2 g per pound. Yours is 1.6 g per kg so it’s way under that. Hence the normal results. Also, you probably spread it throughout the day.
@@Saracen101 @5:38 she says 1.6g per kg, which is what i was referring to. I can't find where she says 1.2g per lb. What timestamp is that?
She says kilograms not pounds so I guess you concede that your original comment is incorrect and we’re all on the same page here?
Use pounds not kilograms. And stop saying the word “like” too much. Jesus she is annoying