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

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Manage episode 454000652 series 148037
Content provided by Rhonda Patrick, Ph.D. and Rhonda Patrick. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Rhonda Patrick, Ph.D. and Rhonda Patrick or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.

Discover my premium podcast, The Aliquot

Download my “How to Train According to the Experts” guide

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

Timestamps:

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

Show notes and transcript are available by clicking here

Watch this episode on YouTube

  continue reading

176 episodes

Artwork
iconShare
 
Manage episode 454000652 series 148037
Content provided by Rhonda Patrick, Ph.D. and Rhonda Patrick. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Rhonda Patrick, Ph.D. and Rhonda Patrick or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.

Discover my premium podcast, The Aliquot

Download my “How to Train According to the Experts” guide

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

Timestamps:

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

Show notes and transcript are available by clicking here

Watch this episode on YouTube

  continue reading

176 episodes

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