Download my “How to Train According to the Experts” guide: howtotrainguide.com/ Timestamps: (00:02:47) Why muscle matters (00:05:12) Why do we lose muscle? (00:06:46) How to negate anabolic resistance (00:07:39) Why it's never too late to build muscle (00:08:20) Requirements for overweight & obese individuals (00:09:07) Exposing the flaws of the RDA (00:10:27) Optimal intake when resistance training (00:11:10) What to do when losing weight (00:12:24) Does protein harm healthy kidneys? (00:14:14) How important is distribution? (00:16:27) Debunking the "anabolic window" (00:18:04) Benefits of pre-sleep intake (00:19:36) Timing & distribution takeaways (00:20:17) What are the best sources? (00:23:22) Animal vs. plant protein (00:25:44) Protein supplements (whey, casein, & collagen) (00:27:14) Does high intake accelerate aging? (00:30:49) Why exercise changes the story (00:33:19) What we can learn from athletes (00:33:54) Does high intake accelerate atherosclerosis? (00:36:08) 8 key takeaways
Amazing information. I love how she discusses the 'WHY'!!! Why we had the old beliefs, and why we have new ones. She deserves more followers. The Huberman of the body!
This is great…wonderful summary of the nuance between the ‘ too much protein/IGF1/cancer’ school of thought and the ‘not enough protein/muscle degeneration in aging’ conversation. Thanks for this Rhonda, for continuing to give us such important new info on this topic!
What a great content!!! What am amazing mentor!!!!! This is called earth level quality. I grew in a carb based diet culture and this specific lecture is inspiring and guiding me to shift my perspective on entire spectrum of macro nutrients with strong emphasis on protein and building muscle. Thank you Rhonda
Hi, I am a german doctor and I would be grateful, if you can do an Episode with Dr.Stacy Sims about Training and Protein intake. I think you know why. Maybe it is true, that for women after menopause it is different!? Thanks for your work.
..and that woman in peri or menopause should not do intermittent fasting..I felt good at 16:8. Simps said 12 hours is okay..at 8 in the morning woman get high cortisol..that is not good while fasting..woman get inflamations
Thank you for all your work on this topic. Answered a lot of my questions. Any chance you would do a deep dive on heavy metals in whey protein or proteins in general?
Great review of concepts that I have studied for decades. I’m 77. I have engaged in resistance training with weights since I was about 13. In high school and college I was a varsity athlete and, after graduation, played tennis and racquetball until I was about 45. I stopped competing in order to preserve my joints. Now, I just lift weights and do some HIIT on the elliptical. The only competitive sport I participate in now is litigation as a lawyer in the courtroom. Don’t smoke or drink although I do enjoy a daily cocktail consisting of skim milk, whey protein, collagen protein, and creatine.
Question: how eating protein before bed relates to stuff like intermittent fasting and keeping insulin low when we're pretty sure that avoiding insulin resistance and spikes is one of most important ways to live better and longer without diabetes, cancer etc? Also, dr Huberman states that eating less than 3 hours before bed is damaging for the liver. I think it needs explanation.
Thank you for that you do Dr. I’ve been on my nutrition seeking attention for about 20 years. I’m 48 look like I’m in my 30’s and jacked. Thanks to you for your help.
Optimal amount of protein for longevity is the least amount that still allows me to avoid frailty -NOT the amount that maximizes how fast I can build muscle mass. It seems like there are two camps in the protein debate. The 1.2-1.6 crowd who seems to look at it from a sports nutrition viewpoint. And the 0.8-1.0 camp who are more focused on longevity.
Even if the results of these camps are true, you will ~never prove them in any real manner...Just labels humans use for what they think is for their own benefit.. And that is ok...
Yes, however, even Dr. Longo suggests that older adults (65+) need more, in other words in that 1.2-1.6 range. Which is what most people are doing anyhow, even vegans.
I admire you rhonda and follow the channel for probably 6 years or more. But in terms of protein why blue zones and Papua highlanders and other primitive Sociéties thrive on low protein? I have lived on a frugivore diet for 18 years with low protein intake, i have studied the science for 18 years and a lot of great scientists would disagree in terms of protein
Great presentation. Other studies have shown that the presence of leucine, which activates the mTOR pathway, may accelerate aging. Any thoughts on that?
Omg thank you for such a fantastic video. You covered all the important topics and questions and in an efficient way without the fluff and based on research too ❤😊
23:30 There is newer study, debunked this. There was no difference between incomplete, complete or protein sources whatever it was beef or beans. "Meals Containing Equivalent Total Protein from Foods Providing Complete, Complementary, or Incomplete Essential Amino Acid Profiles do not Differentially Affect 24-h Skeletal Muscle Protein Synthesis in Healthy, Middle-Aged Women"
Great video; I've learned quite a few things, and it dispelled some doubts I had for a long time, from hearing this or that rumors, e.g. kidneys, mTor controversies, ageing. A few things it left out that I think would be important are, aminoacid supplements for vegetarians and vegans. I'm vegetarian; not vegan; so I eat eggs and cheese; but I still take suplementary aminoacids such as carnitine and tyrosine, and peptides like carnosine and creatine. Another topic that is very serious is heavy metals in protein powders for bodybuilders. Most of these powders actually come from China where cadmium is everywhere due to their reliance on coal power plants; it's in their vegetables and grains, and their cows accumulate it from the grains they are fed. There are very few brands where the source is clearly stated on the label. My solution has been to not bother anymore with protein powders; just have enough organic tofu, quinoa and eggs.
Great information. Unfortunately, misconception by most is that just simply eating proteins will stimulate anabolic protein synthesis. There is not enough emphasis on the fact that it requires weight lifting and, a lot of it to make use of the proteins to build/maintain muscles as we get older.
Great video review-- thanks! Also, as a sports medicine physician, I really appreciate the literature references so that I can pull up the actual studies myself!
That was fantastic Rhonda! A very "digestible" deep dive, and this will be a great starter video for when I recommend people to check out your work :D Thanks for giving us free knowledge, you're the best!
Rhonda, I was hoping you could take a look at the studies around L-methionine specifically. Being that it’s found in a lot of the high protein I eat, I’m very concerned that it is being linked to decreased cognition, dementia, AD and Parkinson’s. The diet test is high methionine(leading to high homocysteine)-low Vitamin D-low B-12 administered over 6 weeks. Other similar studies out there which is scary for those of us upping our protein. Too little methionine has cognitive impact, as does too much. Would be so appreciated by this audience to understand the optimal range. Appreciate your work!!
For me the take away as I understand what you're saying is... it seems like exercise, especially HIIT, generally inhibits many of the potential liabilities associated with high protein intake.
I got covid and stopped weights and all exercise for a week and I lost so much muscle but just 2 workouts if lifting helped me build it back right away.
Great presentation of useful information! Thank you! Can you please do a lecture on motivation and how to systematically improve motivation? The last few years surrounding COVID and politics had been depressing. Many of us are exhausted by it. Any ideas would be greatly appreciated.
Dr Andrew Huberman has many videos surrounding topics of motivation and similar things. He lays out the info in a sience based format citing studies, a lot like Dr Patrick does. Him and Dr Patrick have been on eack others podcasts, i highly reccomend that you check it out.
This is great content: thank you very much much! One question is puzzling me: what about the study showing that Olympic athletes die young? Is there an upper limit of physical activity that is beneficial to a human?
I learned nothing new! I really miss the old days when you were really active and posting cutting edge new information! Although, to be honest, this is a great video with lots of good info to share with my family and friends.
If exercise assists in the uptake of IGF-1, why do athletes have higher levels of circulating IGF-1? Also, wouldn’t the numerous and various benefits of intense exercise/being an athlete explain the longevity of athletes because those benefits outweigh the harmful effects of IGF-1 on health? I realize you may just be amplifying the message that exercise is an important contributor to good health, but most older people who would be at higher risk for cancer strictly due to age are not athletes so I’m not sure I would extrapolate from the athlete study population to general recommendations for even active older populations. I appreciate your finally sharing your opinion on the issue of IGF-1 because it’s long been ignored by most who discuss protein intake. However, I don’t find the studies particularly compelling in either direction so will stay with 60-80 grams per day to err on the side of caution.
Very good pod cast, but I am concerned about too high protein intake and driving cancer, eg considering Dr Longo recommendations. I’m 63 and working on maintaining muscle mass and prefer plant protein and when going to the gym use Amazonian raw sprouted protein powder as I feel plant based food is generally better for my health. I only increase my protein intake higher than Dr Longo recommends on days I go to the gym so as to not raise my growth factors. Mainly as I was diagnosed with Gleason 6 prostate ca in 2017. Since then I have been using a combination of Dr Longo Dr Geo and Dr Patrick’s recommendation and maintaining my protein intake closer to Longo’s recommendations. This year my follow up biopsy was clear of any ca including precancerous cells. Would be interesting to hear Rhonda’s view on this and recommended protein intake.
WE used to hunt and gather food, not everyday they ate meat. We are replacing real food, with food they didn't eat even in the 1800's.like pea protein All of my ancestors, hunt and gathered food lived long lives, one 100 yrs old back in the 1600's. We go, from ketone to carbs depending what food we ate or not that day. We didn't have supplements and I don't trust them, we should be eating like our ancestors.
Thanks so much for the high quality and concise info, Rhonda! Love it. What’s your take on the primarily plant based lifestyles of many ‘Blue Zones’? It’s an intriguing point of longevity.
It would be very appreciated, if you expand the protein question to much bigger issues like cows (meat, dairy, whey) as the biggest contributor to climate change. Because without the earth as our home, our life expectancy is limited for us all and our suffering guarantied. So if we ignore this in protein recommendations, nobody is helped at the end. We live in a modern world and everybody can shop for a diversity of plant proteins (pea, rice, soy, wheat, hemp, pumpkin, lupin, potato, yeast, defatted nut flours like pb2, almond, walnut etc. Are all available as highly concentrated protein powders and high protein flours or meat substitute products) or synthetic isolated amino acids (like eaas) in all thinkable mixtures are also available in online body building shops. So there will be no problem with the complete amino acid score as well. So anybody can find the perfect cow free protein source or amino acid mixture that is imaginable. The amino acids are allergyfree as well. It is time for change. Compassion for the suffering of those dairy cows can help as well, because compassion is important for health as well. Thanks! By the way. Most vegan bodybuilders only consume 20% of calories from protein. This is not difficult! All the best!
There is no climate crisis, preindustrial CO₂ level contribute already 93% of the entire CO₂ greenhouse effect. The anthropogenic CO₂ greenhouse effect is just 0.4°C. Not measurable.
@EVanDoren So all the scientific papers about that topic are just wrong, because you say so! Plus, it is not only co2, it is methane and for sure much more complex then one sentence. Global warming is not real? Oh my god!
@evendoren Global warming does not exist? Do you see the news ? What about all the scientific papers about this topic? All wrong? It is not just co2, it is the methane from those cows. Plus it is more complex than that. That is why scientists studied it in depth. But most people do not like their lifelong habits to be questioned. So they ignore science or search for others who find excuses for them or deny the facts as if those scientists found that out, because they must all be stupid. Because behavior change takes courage and effort, at least in the beginning.
Wow. You've summed up in 40 minutes all of the key information that usually takes the average 'health and fitness' channel multiple videos and hours of verbal diarrhea to cover. Well done! +1 Sub
I did bodybuilding for 8 years on a mostly carnivore diet and 7 years on a plant-based diet. What is not usually brought up when comparing these diets is the reduced recovery times that are afforded on the plant-based diets, which allow the athlete to do more volume per week thus increase the overall rate of growth. I'm not sure why the recovery times are so dramatically lower on the plant-based diet. I would love it if you could do a video on that in the future.
@@LesliePajuelo lol right? I usually go for edamame, vital wheat gluten, and lentils. I have never had any issues hitting my macros on cronometer, even without protein shakes.
This is a bit biased on plant-protein I think. 1) you give 'slow absorption' as a plus when it comes to casein, but as a negative when it comes to plant protein sources. The fiber in healthy plant foods is very good for health and longevity. It feeds the gut microbiome and helps slow absorption of sugars as well as protein. As you note: the body can handle protein spikes (usually), but it's better that it gets a regular supply of protein. 2) to equate veganism with an all-potato diet is weird. No vegan would eat only potatoes, unless they're on a potato-only diet - and that's hardly representative of vegans in general. Most vegans get their protein from beans, whole grains, soy (tofu, tempeh) and nuts and seeds. In fact: research shows that vegans get more than that 0.8 gram/kg of bodyweight, just like everybody else. 3) Since people who need the most protein, namely athletes and people who lift weights regularly actually have a lower leucine threshold, it hardly matters what the leucine content of protein powders is: the people who can use it, won't need that much of it anyhow. Might as well get it from plants so you avoid the health risks that come with animal sources. But kudos for giving me the research so I could come up with my own interpretation myself. All of the above, excepting the value of fiber, came from this video.
I'm 50. I've been lifting weights for a few months, on a plant based diet. Yes, completely vegan. And no protein supplements. I eat beans, soy, nuts, seeds, and whole grains for my protein. And yes, my strength has increased a lot. No problem.
A study from Hamilton Roschel in Brasil showed no difference in muscle gain when comparing animal and plant protein. There are other studies showing the same. This is misleading information.
Plant-based protein is fine, but on a gram for gram basis it has less leucine. The implication of that is made clear in the episode. (You need more of it to trigger a similar muscle protein synthetic response.)
Excellent video as always. Quick question though: Wouldn't pre-sleep protein, i.e. eating close to bedtime, interfere with sleep and lead to worse recovery? Or; is the effect of "pre-sleep protein" net positive?
Milk from an animal, the way it was meant to be. Low or no fat if you don't need the calories, moderate or high fat milks if you desire the calories. Not rocket science.
Doesn't matter that much with a diverse diet. Different types of milk have different micronutrient profiles, but if you eat a diverse diet, you won't need to worry about filling in gaps with milk. There isn't a "healthiest option" for that reason. I drink organic cows milk. I guess I care about the cows, and it also tastes a bit better to me than other milk. Find one you are happy with that suits your needs. Low fat or plant milks can be useful if you want fewer calories or less saturated fat, or if you're lactose intolerant.
Thanks for this great summary! Dont remember if you ever did a podcast with Dr. Minkoff but I read his book and I take his supplement AA supplement. I find this very necessary during my intermittent fast window especially when exercising. I learned in his book that dairy protein (including whey) is only 16% utilized for protein synthesis. What are your thoughts?
her comparing potatoes instead of 10 other higher quality plant proteins makes it ridiculous. I'm guessing she knows better and is heavily biased but honestly I'm more concerned she's un-informed. And it's so wildly uninformed that makes the rest of her content suspect Like she was comparing 1,000g of potatoes to 70 g of chicken instead of comparing to 90g of seitan. She went for the most ridiculous comparison
Great, information-dense video. One question about athletes living longer: Has this been tested on identical twins? If not, the explanation could be that athletes simply have better genes.
5:13 Although my upcoming statement is inconsistent with the points you're making, the reason we lose muscle as we age is because our biological mission (stay alive long enough to reproduce) is fulfilled, therefore Mother Nature (i.e., biology) puts us on a descending flight path toward death. In other words, it's how we're built. Edit: I know I may have sounded like a wanker but don't let it detract from how AMAZING this episode is.
Keep in mind as well that a large percentage of Americans and Canadians ARE sedentary and overweight - and are subsisting on a high-fat, high-sugar, and high-animal protein diet. Switching over to a Mediterranean-style diet for these individuals would have a significant impact on our health care system.
Regarding a vegetarian (not vegan) diet, adding just a single egg to a meal will often significantly improve the protein quality of that meal, eggs are a great souce of the essential amino acids particularly ones that are often low in vegetarian foods, such as methionine, and to a lesser extent, lysine.
A single egg has barely any protein. It’s a start, I guess. Egg white sensitivities are also fairly common. Greek yogurt and whey protein are my preferences.
An egg is a source of fat not protein. Methionine restriction has the same benefits as overall calorie restriction for longevity. Also, 1/2 cup of tofu and 1 ounce of brazil nuts has more methionine than an egg.
@@LowHangingFruitForest Whey protein and Greek yogurt are two good options, I prefer eggs in that they also contain vitamins such as B12 often lacking in vegetarian diets.
23:48 wtf! why are you comparing chicken to potatoes?!?! compare it to seitan 90 grams of seitan gets you 20g of protein. Much closer to the 70 g of chicken. Want a whole food? 1 cup (180 grams) of edamame gets you the 20 grams of protein. AND edamame (soy) 1.2 gm of leucine vs 1.3gm of leucine in chicken. Makes no sense to compare it to potatoes which aren't in the top 20 of protein dense plant foods. Even excluding fake meats! Which, if she's saying to take supplements like whey then there's no reason to exclude fake meats or soy/pea protein supplements. Whey is 1.9gm of leucine to pea protein ... 1.7gm. Nearly the same not the wild comparison of 70 gm chicken vs 1,000 gram potatoes. Which yes, 1.7gm vs 1.9gm (pea protein vs whey), animal protein is optimal but barely. Just variance in actually scooping it out is larger than that
Download my “How to Train According to the Experts” guide: howtotrainguide.com/
Timestamps:
(00:02:47) Why muscle matters
(00:05:12) Why do we lose muscle?
(00:06:46) How to negate anabolic resistance
(00:07:39) Why it's never too late to build muscle
(00:08:20) Requirements for overweight & obese individuals
(00:09:07) Exposing the flaws of the RDA
(00:10:27) Optimal intake when resistance training
(00:11:10) What to do when losing weight
(00:12:24) Does protein harm healthy kidneys?
(00:14:14) How important is distribution?
(00:16:27) Debunking the "anabolic window"
(00:18:04) Benefits of pre-sleep intake
(00:19:36) Timing & distribution takeaways
(00:20:17) What are the best sources?
(00:23:22) Animal vs. plant protein
(00:25:44) Protein supplements (whey, casein, & collagen)
(00:27:14) Does high intake accelerate aging?
(00:30:49) Why exercise changes the story
(00:33:19) What we can learn from athletes
(00:33:54) Does high intake accelerate atherosclerosis?
(00:36:08) 8 key takeaways
Thank you. Will go through this when I'm awake (It's 3:54am in Ozstralia) ❤
Let's go, Patricks
..as in, we are DRP listeners. We are Patricks
Thank you! Excellent job as usual. You answered a lot of my questions about protein vs cancer.
@@robertschoening7769She failed to mention that dairy casein protein is a known carcinogen. Read the China Study.
Thank you for an amazing podcast as always! Tried to download the guid but it says "guid has been removed" (
Information density is through the roof. Awesome.
yeah, she doesnt do riff-raaf unlike that Other Doc
Understatement of the year, sockergris. I'm impressed with all aspects of this video, and all of her previous ones as well.
Love her! Packed full with info and delivered beautifully @@gregorypeterschmidt620
Dr. Rhonda you never cease to amaze me with you incredibly rich, research based content. Thank you for being here for us.
Amazing information. I love how she discusses the 'WHY'!!! Why we had the old beliefs, and why we have new ones. She deserves more followers. The Huberman of the body!
I appreciate you Rhonda! Thanks so much for sharing the info. 😀
This one is a gem! Thanks, Rhonda.
Thanks for the concise up front summary.
This is great…wonderful summary of the nuance between the ‘ too much protein/IGF1/cancer’ school of thought and the ‘not enough protein/muscle degeneration in aging’ conversation. Thanks for this Rhonda, for continuing to give us such important new info on this topic!
There is no way I can thank you enough for the excellent nutrition and physiology class. Thank you very much doctor
Thanks Dr for setting these up 🫡
Thanks!
Really appreciate the update regarding latest research on timing qty and kidney function
Excellent Information. I'm so glad I found this video. 🤗 Thank you
The BEST synthesis of all protein research out there! Thank you, Dr. Rhonda ❤❤❤
Thanks a lot for this episode!!!
Absolutely brilliant video. Thank you so much. Great information.
Excellent!
I appreciate the introductory overview and the concise rundown at the end.
The best…
Thank you so much!
You are such a gift to all of us. Thank you so much for your efforts to deliver relevant content.
Great detailed video! So informative and interesting ❤
Excellent presentation. Lots of great information and tips. Thanks also for talking about some of the protein myths.
Great video! Succinct and covers the main issues. Thank you!
What a great content!!! What am amazing mentor!!!!! This is called earth level quality. I grew in a carb based diet culture and this specific lecture is inspiring and guiding me to shift my perspective on entire spectrum of macro nutrients with strong emphasis on protein and building muscle. Thank you Rhonda
Hi, I am a german doctor and I would be grateful, if you can do an Episode with Dr.Stacy Sims about Training and Protein intake. I think you know why. Maybe it is true, that for women after menopause it is different!? Thanks for your work.
..and that woman in peri or menopause should not do intermittent fasting..I felt good at 16:8. Simps said 12 hours is okay..at 8 in the morning woman get high cortisol..that is not good while fasting..woman get inflamations
Thanks for sharing 🙏💪
Thank you for all your work on this topic. Answered a lot of my questions. Any chance you would do a deep dive on heavy metals in whey protein or proteins in general?
Great review of concepts that I have studied for decades. I’m 77. I have engaged in resistance training with weights since I was about 13. In high school and college I was a varsity athlete and, after graduation, played tennis and racquetball until I was about 45. I stopped competing in order to preserve my joints. Now, I just lift weights and do some HIIT on the elliptical. The only competitive sport I participate in now is litigation as a lawyer in the courtroom. Don’t smoke or drink although I do enjoy a daily cocktail consisting of skim milk, whey protein, collagen protein, and creatine.
You're an inspiration.
What a treat! Thank you, much appreciated!❤
Question: how eating protein before bed relates to stuff like intermittent fasting and keeping insulin low when we're pretty sure that avoiding insulin resistance and spikes is one of most important ways to live better and longer without diabetes, cancer etc?
Also, dr Huberman states that eating less than 3 hours before bed is damaging for the liver.
I think it needs explanation.
Amazing, shows how behind most people are in regards to diet
Thank you for that you do Dr. I’ve been on my nutrition seeking attention for about 20 years. I’m 48 look like I’m in my 30’s and jacked. Thanks to you for your help.
Optimal amount of protein for longevity is the least amount that still allows me to avoid frailty -NOT the amount that maximizes how fast I can build muscle mass.
It seems like there are two camps in the protein debate. The 1.2-1.6 crowd who seems to look at it from a sports nutrition viewpoint. And the 0.8-1.0 camp who are more focused on longevity.
Even if the results of these camps are true, you will ~never prove them in any real manner...Just labels humans use for what they think is for their own benefit.. And that is ok...
This!! I don't want to be a competitive bodybuilder, stop talking to me like I'm one. So many nutrition gurus are guilty of this.
not even sports nutrition says to go to 1.6, the evidence shows the benefit peaks before then
Yes, however, even Dr. Longo suggests that older adults (65+) need more, in other words in that 1.2-1.6 range. Which is what most people are doing anyhow, even vegans.
@@k.h.6991 absolute bollocks
Awesome, great job. The most informative and multi aspect presentation about health and protein
I admire you rhonda and follow the channel for probably 6 years or more. But in terms of protein why blue zones and Papua highlanders and other primitive Sociéties thrive on low protein? I have lived on a frugivore diet for 18 years with low protein intake, i have studied the science for 18 years and a lot of great scientists would disagree in terms of protein
Great presentation. Other studies have shown that the presence of leucine, which activates the mTOR pathway, may accelerate aging. Any thoughts on that?
Omg thank you for such a fantastic video. You covered all the important topics and questions and in an efficient way without the fluff and based on research too ❤😊
Amazing session, thank you so much for free education 🎉❤
23:30 There is newer study, debunked this. There was no difference between incomplete, complete or protein sources whatever it was beef or beans.
"Meals Containing Equivalent Total Protein from Foods Providing Complete, Complementary, or Incomplete Essential Amino Acid Profiles do not Differentially Affect 24-h Skeletal Muscle Protein Synthesis in Healthy, Middle-Aged Women"
Another great, informative video from the good Dr. thank you! 🙏🏽
Such goodness. TY!
Amazing depth and breath of data. Thanks Doc.
Great video; I've learned quite a few things, and it dispelled some doubts I had for a long time, from hearing this or that rumors, e.g. kidneys, mTor controversies, ageing. A few things it left out that I think would be important are, aminoacid supplements for vegetarians and vegans. I'm vegetarian; not vegan; so I eat eggs and cheese; but I still take suplementary aminoacids such as carnitine and tyrosine, and peptides like carnosine and creatine. Another topic that is very serious is heavy metals in protein powders for bodybuilders. Most of these powders actually come from China where cadmium is everywhere due to their reliance on coal power plants; it's in their vegetables and grains, and their cows accumulate it from the grains they are fed. There are very few brands where the source is clearly stated on the label. My solution has been to not bother anymore with protein powders; just have enough organic tofu, quinoa and eggs.
Fantastic overview of all things protein
Thank you. I appreciate all the info you get out there.
Great information. Unfortunately, misconception by most is that just simply eating proteins will stimulate anabolic protein synthesis. There is not enough emphasis on the fact that it requires weight lifting and, a lot of it to make use of the proteins to build/maintain muscles as we get older.
Super informative!!! Thank you!
Great video review-- thanks! Also, as a sports medicine physician, I really appreciate the literature references so that I can pull up the actual studies myself!
That was fantastic Rhonda! A very "digestible" deep dive, and this will be a great starter video for when I recommend people to check out your work :D Thanks for giving us free knowledge, you're the best!
Rhonda, I was hoping you could take a look at the studies around L-methionine specifically. Being that it’s found in a lot of the high protein I eat, I’m very concerned that it is being linked to decreased cognition, dementia, AD and Parkinson’s. The diet test is high methionine(leading to high homocysteine)-low Vitamin D-low B-12 administered over 6 weeks. Other similar studies out there which is scary for those of us upping our protein. Too little methionine has cognitive impact, as does too much. Would be so appreciated by this audience to understand the optimal range. Appreciate your work!!
For me the take away as I understand what you're saying is... it seems like exercise, especially HIIT, generally inhibits many of the potential liabilities associated with high protein intake.
It’s almost impossible to have problems with methionine restriction unless you only eat fruit! Have you tried a diet like this?
ty rohnda your research always helps me get an idea of what is going on.
I got covid and stopped weights and all exercise for a week and I lost so much muscle but just 2 workouts if lifting helped me build it back right away.
Great presentation of useful information! Thank you! Can you please do a lecture on motivation and how to systematically improve motivation? The last few years surrounding COVID and politics had been depressing. Many of us are exhausted by it. Any ideas would be greatly appreciated.
Dr Andrew Huberman has many videos surrounding topics of motivation and similar things.
He lays out the info in a sience based format citing studies, a lot like Dr Patrick does.
Him and Dr Patrick have been on eack others podcasts, i highly reccomend that you check it out.
@@highdesertjohn Thanks! I'll look into it.
This is great content: thank you very much much! One question is puzzling me: what about the study showing that Olympic athletes die young? Is there an upper limit of physical activity that is beneficial to a human?
Thank you so much! You are a star!
Very informative, thank you
Great info! Re the anabolic window, was any of the research done on women? If so,, what ages?
Super information this. Thanks you very much Dr Patrick for knowledge share.
I learned nothing new! I really miss the old days when you were really active and posting cutting edge new information! Although, to be honest, this is a great video with lots of good info to share with my family and friends.
more people in this space since then. rhonda the og
If exercise assists in the uptake of IGF-1, why do athletes have higher levels of circulating IGF-1? Also, wouldn’t the numerous and various benefits of intense exercise/being an athlete explain the longevity of athletes because those benefits outweigh the harmful effects of IGF-1 on health? I realize you may just be amplifying the message that exercise is an important contributor to good health, but most older people who would be at higher risk for cancer strictly due to age are not athletes so I’m not sure I would extrapolate from the athlete study population to general recommendations for even active older populations. I appreciate your finally sharing your opinion on the issue of IGF-1 because it’s long been ignored by most who discuss protein intake. However, I don’t find the studies particularly compelling in either direction so will stay with 60-80 grams per day to err on the side of caution.
Very good pod cast, but I am concerned about too high protein intake and driving cancer, eg considering Dr Longo recommendations. I’m 63 and working on maintaining muscle mass and prefer plant protein and when going to the gym use Amazonian raw sprouted protein powder as I feel plant based food is generally better for my health. I only increase my protein intake higher than Dr Longo recommends on days I go to the gym so as to not raise my growth factors. Mainly as I was diagnosed with Gleason 6 prostate ca in 2017. Since then I have been using a combination of Dr Longo Dr Geo and Dr Patrick’s recommendation and maintaining my protein intake closer to Longo’s recommendations. This year my follow up biopsy was clear of any ca including precancerous cells. Would be interesting to hear Rhonda’s view on this and recommended protein intake.
WE used to hunt and gather food, not everyday they ate meat. We are replacing real food, with food they didn't eat even in the 1800's.like pea protein All of my ancestors, hunt and gathered food lived long lives, one 100 yrs old back in the 1600's. We go, from ketone to carbs depending what food we ate or not that day. We didn't have supplements and I don't trust them, we should be eating like our ancestors.
Thanks so much for the high quality and concise info, Rhonda! Love it. What’s your take on the primarily plant based lifestyles of many ‘Blue Zones’? It’s an intriguing point of longevity.
It would be very appreciated, if you expand the protein question to much bigger issues like cows (meat, dairy, whey) as the biggest contributor to climate change. Because without the earth as our home, our life expectancy is limited for us all and our suffering guarantied. So if we ignore this in protein recommendations, nobody is helped at the end. We live in a modern world and everybody can shop for a diversity of plant proteins (pea, rice, soy, wheat, hemp, pumpkin, lupin, potato, yeast, defatted nut flours like pb2, almond, walnut etc. Are all available as highly concentrated protein powders and high protein flours or meat substitute products) or synthetic isolated amino acids (like eaas) in all thinkable mixtures are also available in online body building shops. So there will be no problem with the complete amino acid score as well. So anybody can find the perfect cow free protein source or amino acid mixture that is imaginable. The amino acids are allergyfree as well. It is time for change. Compassion for the suffering of those dairy cows can help as well, because compassion is important for health as well. Thanks! By the way. Most vegan bodybuilders only consume 20% of calories from protein. This is not difficult! All the best!
There is no climate crisis, preindustrial CO₂ level contribute already 93% of the entire CO₂ greenhouse effect. The anthropogenic CO₂ greenhouse effect is just 0.4°C. Not measurable.
@EVanDoren So all the scientific papers about that topic are just wrong, because you say so! Plus, it is not only co2, it is methane and for sure much more complex then one sentence. Global warming is not real? Oh my god!
@evendoren Global warming does not exist? Do you see the news ? What about all the scientific papers about this topic? All wrong? It is not just co2, it is the methane from those cows. Plus it is more complex than that. That is why scientists studied it in depth. But most people do not like their lifelong habits to be questioned. So they ignore science or search for others who find excuses for them or deny the facts as if those scientists found that out, because they must all be stupid. Because behavior change takes courage and effort, at least in the beginning.
@EVanDoren You are ill-informed.
This was Fantastic. LOVE Dr Rhonda
Great info! Could you look into the science on GLP 1’s?
AWESOME PODCAST DOC
KEEP'em COMING 👍👍👍👍💪💪💪💪
Wow. You've summed up in 40 minutes all of the key information that usually takes the average 'health and fitness' channel multiple videos and hours of verbal diarrhea to cover.
Well done! +1 Sub
Mmmmm can we talk about protein and cancer and specifically the role of mTOR in cancer?
I did bodybuilding for 8 years on a mostly carnivore diet and 7 years on a plant-based diet. What is not usually brought up when comparing these diets is the reduced recovery times that are afforded on the plant-based diets, which allow the athlete to do more volume per week thus increase the overall rate of growth. I'm not sure why the recovery times are so dramatically lower on the plant-based diet. I would love it if you could do a video on that in the future.
For sure. also I still cannot get over her comparing potatoes for protein.
@@LesliePajuelo lol right? I usually go for edamame, vital wheat gluten, and lentils. I have never had any issues hitting my macros on cronometer, even without protein shakes.
This is obvious - plant-based diets are anti-inflammatory.
Thanks for sharing that. I'm an aging plant based athlete. I seem to recover much quicker than my omnivore friends.
Based on what evidence? You?
This is a bit biased on plant-protein I think.
1) you give 'slow absorption' as a plus when it comes to casein, but as a negative when it comes to plant protein sources. The fiber in healthy plant foods is very good for health and longevity. It feeds the gut microbiome and helps slow absorption of sugars as well as protein. As you note: the body can handle protein spikes (usually), but it's better that it gets a regular supply of protein.
2) to equate veganism with an all-potato diet is weird. No vegan would eat only potatoes, unless they're on a potato-only diet - and that's hardly representative of vegans in general. Most vegans get their protein from beans, whole grains, soy (tofu, tempeh) and nuts and seeds. In fact: research shows that vegans get more than that 0.8 gram/kg of bodyweight, just like everybody else.
3) Since people who need the most protein, namely athletes and people who lift weights regularly actually have a lower leucine threshold, it hardly matters what the leucine content of protein powders is: the people who can use it, won't need that much of it anyhow. Might as well get it from plants so you avoid the health risks that come with animal sources.
But kudos for giving me the research so I could come up with my own interpretation myself. All of the above, excepting the value of fiber, came from this video.
Bravo 👏🏻 💯
Thanks for great information. Which whey protein you consume.
Long distance walk consequence on protein accumulation and allocation ?
Try rewording your question, it's not clear what you're asking.
🤔 ? ?
Very informative thank you for your time, Would you please make a video about differences fertilized and unfertilized, Organic and firm raised eggs.?
Long story put in a short and comprehensive format, touché! 🙂
Thanks for sharing this
Thanks Rhonda, you rock!
I'm 50. I've been lifting weights for a few months, on a plant based diet. Yes, completely vegan. And no protein supplements. I eat beans, soy, nuts, seeds, and whole grains for my protein. And yes, my strength has increased a lot. No problem.
May the plant kingdom bless you.
Supposedly your body can absorb and use plant protein. Not everyone can. I'm not risking my hormones, and immune system with vegan diets.
supposedly primates can build muscle with plants. Are we more of a primate or more carnivore?
@@rawfoodphilosophy7061 hi raw food… I recently watch a doc with evidence that some primates are also carnivores.
Doesnt matter and doesnt prove anything. You would have gained much more strength and muscle had you eaten animal proteins.
A study from Hamilton Roschel in Brasil showed no difference in muscle gain when comparing animal and plant protein. There are other studies showing the same. This is misleading information.
Plant-based protein is fine, but on a gram for gram basis it has less leucine. The implication of that is made clear in the episode. (You need more of it to trigger a similar muscle protein synthetic response.)
Thank you so much for the wealth of info.
Your one of my favorite people on TH-cam respect Rhonda Patrick
It is "you're".
Hi Rhonda, are carbon FAR infrared saunas safe? What kind of sauna do you use? Thanks a bunch!
Awesome video
Excellent video as always. Quick question though: Wouldn't pre-sleep protein, i.e. eating close to bedtime, interfere with sleep and lead to worse recovery? Or; is the effect of "pre-sleep protein" net positive?
Rhonda was bringin' it! Thanks for your hard work. o/
I'm supplementing with protein powder (shakes), what is the healthiest milk to use in my smoothies? (Almond, lower fat milk, etc)
Soy "milk".
Milk from an animal, the way it was meant to be. Low or no fat if you don't need the calories, moderate or high fat milks if you desire the calories. Not rocket science.
Cow milk
Doesn't matter that much with a diverse diet. Different types of milk have different micronutrient profiles, but if you eat a diverse diet, you won't need to worry about filling in gaps with milk. There isn't a "healthiest option" for that reason. I drink organic cows milk. I guess I care about the cows, and it also tastes a bit better to me than other milk. Find one you are happy with that suits your needs. Low fat or plant milks can be useful if you want fewer calories or less saturated fat, or if you're lactose intolerant.
Sorry but I am not convinced that I should increase my protein intake to as high as 1.2g/kg on fear of igf increase.
It’s adding more protein without exercise or fasting that can be disastrous. The energy has to be used for something.
Thanks for this great summary! Dont remember if you ever did a podcast with Dr. Minkoff but I read his book and I take his supplement AA supplement. I find this very necessary during my intermittent fast window especially when exercising. I learned in his book that dairy protein (including whey) is only 16% utilized for protein synthesis. What are your thoughts?
Great vid thank you
Ronda thank you 🙏
Pre sleep protein, 30g. Will this be harmful to other areas such as higher fasted blood sugar level?
Bad idea. Protein in the morning, carbs in the evening. Otherwise, the sleep suffers.
Do we also go through the studies that show how low protein diets promote longevity?
you are seriously the QUEEN OF STUDIES 🎓❤
Perhaps, but I prefer the King of studies, Dr Greger.
Very good protein information!
her comparing potatoes instead of 10 other higher quality plant proteins makes it ridiculous. I'm guessing she knows better and is heavily biased but honestly I'm more concerned she's un-informed. And it's so wildly uninformed that makes the rest of her content suspect
Like she was comparing 1,000g of potatoes to 70 g of chicken instead of comparing to 90g of seitan.
She went for the most ridiculous comparison
Great, information-dense video. One question about athletes living longer: Has this been tested on identical twins? If not, the explanation could be that athletes simply have better genes.
5:13 Although my upcoming statement is inconsistent with the points you're making, the reason we lose muscle as we age is because our biological mission (stay alive long enough to reproduce) is fulfilled, therefore Mother Nature (i.e., biology) puts us on a descending flight path toward death. In other words, it's how we're built.
Edit: I know I may have sounded like a wanker but don't let it detract from how AMAZING this episode is.
That so rocked! Thank you
Keep in mind as well that a large percentage of Americans and Canadians ARE sedentary and overweight - and are subsisting on a high-fat, high-sugar, and high-animal protein diet. Switching over to a Mediterranean-style diet for these individuals would have a significant impact on our health care system.
You're the best! TY
Regarding a vegetarian (not vegan) diet, adding just a single egg to a meal will often significantly improve the protein quality of that meal, eggs are a great souce of the essential amino acids particularly ones that are often low in vegetarian foods, such as methionine, and to a lesser extent, lysine.
A single egg has barely any protein. It’s a start, I guess. Egg white sensitivities are also fairly common. Greek yogurt and whey protein are my preferences.
An egg is a source of fat not protein. Methionine restriction has the same benefits as overall calorie restriction for longevity. Also, 1/2 cup of tofu and 1 ounce of brazil nuts has more methionine than an egg.
@@LesliePajuelo Wrong, an egg has more protein than fat, the equivalent amount to Brazil nuts per 100g and far better protein quality.
@@LowHangingFruitForest Whey protein and Greek yogurt are two good options, I prefer eggs in that they also contain vitamins such as B12 often lacking in vegetarian diets.
Or just more tofu and seitan 🤷🏻♂️
Excellent!
23:48 wtf! why are you comparing chicken to potatoes?!?! compare it to seitan 90 grams of seitan gets you 20g of protein. Much closer to the 70 g of chicken. Want a whole food? 1 cup (180 grams) of edamame gets you the 20 grams of protein. AND edamame (soy) 1.2 gm of leucine vs 1.3gm of leucine in chicken.
Makes no sense to compare it to potatoes which aren't in the top 20 of protein dense plant foods. Even excluding fake meats! Which, if she's saying to take supplements like whey then there's no reason to exclude fake meats or soy/pea protein supplements. Whey is 1.9gm of leucine to pea protein ... 1.7gm.
Nearly the same not the wild comparison of 70 gm chicken vs 1,000 gram potatoes.
Which yes, 1.7gm vs 1.9gm (pea protein vs whey), animal protein is optimal but barely. Just variance in actually scooping it out is larger than that
soy protein is an issue for muscle growth
@@australianpatriot ???? the studies I've seen have the same muscle growth what's a title of a metareview that shows different?
@@australianpatriot Bs , no its not
@@chielvoordeckers6708 yes it is, that's too much protein, cite the study I dare you
One medium Russet potato has 5 grams of protein. Nothing to sneeze at either.