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There's a misconception that high-protein diets are harmful to kidney health. Studies show that consuming protein at levels as high as 3.2 to 4.5 grams per kilogram of body weight per day, even for durations up to a year, does not negatively impact kidney function—even in populations at higher...

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Dr. Rhonda Patrick

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105,078 görüntüleme • 1 yıl önce •via X (Twitter)

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Jordan B. Goldstein | The Athletic Philosopher profil fotoğrafı
Jordan B. Goldstein | The Athletic Philosopher1 yıl önce

My nephrologist told me this 15 years ago and led me to an unbalanced diet for many years after Experimenting on myself helped me find out it wasn’t protein that was my particular issue

JWT profil fotoğrafı
JWT1 yıl önce

What's enormously underestimated about protein shakes is the glutamine content is absolutely integral for immune system performance. Glutamine feeds the immune system as much as the Big C. Maintaining it before the latter can ever take hold is critical to prevention.

Aaron “🔥The🐉” Mann profil fotoğrafı
Aaron “🔥The🐉” Mann1 yıl önce

High protein diets are GREAT for your health. Find ways to improve the quality and quantity of protein in your diet.

MichaelBrad profil fotoğrafı
MichaelBrad1 yıl önce

what about protein and cancer?

Dao Roth profil fotoğrafı
Dao Roth1 yıl önce

Why then did my doctor tell me after a blood test that he could see my kidneys were stressed from too much protein? I eat 2 eggs for breakfast, meat for lunch, 20g of whey then meat for dinner.

GreatGazoo profil fotoğrafı
GreatGazoo1 yıl önce

Thank you. Does a creatine supplement impair kidney function and/or contribute towards kidney stones?

Keto Grill & Bakery profil fotoğrafı
Keto Grill & Bakery1 yıl önce

the toxicity issue mostly comes from animals studies, and there it is pretty well founded. especially for certain amino acids. doesnt seem to ever show up in humans though. or not yet at least

Adam profil fotoğrafı
Adam1 yıl önce

1g/lb/day for life

trader profil fotoğrafı
trader1 yıl önce

can you list best proteins both animal & plant based

Benzer Videolar

High‑protein diets do not harm your kidneys, even in people with impaired kidney function A 2024 study of adults with and without chronic kidney disease found that higher protein intake wasn’t just safe... It was associated with progressively lower mortality, up to ~33% lower risk at ~1.6 g/kg/day compared to the RDA Even in the most extreme cases, such as very sick patients receiving high-dose IV protein directly into their veins, research finds no signal of kidney harm For typical healthy adults who exercise and want to age well, the real danger isn’t eating “too much” protein, but eating too little, not training enough, and slowly losing muscle and resilience year after year
2:26

High‑protein diets do not harm your kidneys, even in people with impaired kidney function A 2024 study of adults with and without chronic kidney disease found that higher protein intake wasn’t just safe... It was associated with progressively lower mortality, up to ~33% lower risk at ~1.6 g/kg/day compared to the RDA Even in the most extreme cases, such as very sick patients receiving high-dose IV protein directly into their veins, research finds no signal of kidney harm For typical healthy adults who exercise and want to age well, the real danger isn’t eating “too much” protein, but eating too little, not training enough, and slowly losing muscle and resilience year after year

FoundMyFitness Clips

76,318 görüntüleme • 9 ay önce

Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. Doubling the RDA is even better. Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes). This highlights how conservative the RDA truly is and why higher protein intakes are important, particularly for individuals engaging in regular strength training or other forms of physical activity.
0:35

Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. Doubling the RDA is even better. Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes). This highlights how conservative the RDA truly is and why higher protein intakes are important, particularly for individuals engaging in regular strength training or other forms of physical activity.

Dr. Rhonda Patrick

92,581 görüntüleme • 11 ay önce

Spike Protein Linked to Kidney Risks, Doctors Warn At the Chronic Kidney Disease Conference in Georgia, Dr. McCullough explained that spike protein can persist for years in the body — showing up in blood, tissues, and even the kidneys. He cautioned that studies already link vaccination to higher risks of acute kidney injury and autoimmune flare-ups. Despite these red flags, no major government program has fully investigated spike-related kidney damage. Families are left in the dark. The McCullough Foundation is funding research, raising awareness, and pushing for accountability where institutions have failed. 👉 Support independent research: Credit: Chronic Kidney Disease Conference with Icimed – Georgia #MedicalResearch #HealthFreedom #McCulloughFoundation #DonateNow
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Spike Protein Linked to Kidney Risks, Doctors Warn At the Chronic Kidney Disease Conference in Georgia, Dr. McCullough explained that spike protein can persist for years in the body — showing up in blood, tissues, and even the kidneys. He cautioned that studies already link vaccination to higher risks of acute kidney injury and autoimmune flare-ups. Despite these red flags, no major government program has fully investigated spike-related kidney damage. Families are left in the dark. The McCullough Foundation is funding research, raising awareness, and pushing for accountability where institutions have failed. 👉 Support independent research: Credit: Chronic Kidney Disease Conference with Icimed – Georgia #MedicalResearch #HealthFreedom #McCulloughFoundation #DonateNow

McCullough Foundation

19,663 görüntüleme • 1 yıl önce

8 key takeaways on protein intake: 1) Most people should consume 1.2-1.6 g/kg (0.54-0.72 g/lb) per day, and calculate needs based on lean body mass 2) The post-exercise "anabolic window" isn't as narrow as once believed — total daily intake matters far more than exact timing around workouts 3) Try to distribute protein evenly across the day (but again, total daily intake is much more important) 4) Pre-sleep protein intake (~30g) can be beneficial, especially for older adults and athletes 5) High-quality supplements like whey and casein proteins offer targeted benefits (and even if you meet your protein needs through diet, supplementation can provide additional advantages) 6) Animal proteins are generally superior to plant proteins for maximizing muscle protein synthesis 7) Concerns about high protein intake harming healthy kidneys are largely unfounded 8) High protein intake doesn't reduce longevity or promote cancer growth if you exercise (exercise helps direct amino acids and growth factors toward beneficial uses)
3:20

8 key takeaways on protein intake: 1) Most people should consume 1.2-1.6 g/kg (0.54-0.72 g/lb) per day, and calculate needs based on lean body mass 2) The post-exercise "anabolic window" isn't as narrow as once believed — total daily intake matters far more than exact timing around workouts 3) Try to distribute protein evenly across the day (but again, total daily intake is much more important) 4) Pre-sleep protein intake (~30g) can be beneficial, especially for older adults and athletes 5) High-quality supplements like whey and casein proteins offer targeted benefits (and even if you meet your protein needs through diet, supplementation can provide additional advantages) 6) Animal proteins are generally superior to plant proteins for maximizing muscle protein synthesis 7) Concerns about high protein intake harming healthy kidneys are largely unfounded 8) High protein intake doesn't reduce longevity or promote cancer growth if you exercise (exercise helps direct amino acids and growth factors toward beneficial uses)

FoundMyFitness Clips

96,871 görüntüleme • 1 yıl önce

More protein does not necessarily mean more muscle. For most people doing resistance training, gains in muscle and strength appear to plateau around 1.6 g/kg/day. But there’s a good reason to push protein higher when the goal is fat loss or body recomposition. Higher protein intake can: - increase satiety and make a calorie deficit easier to sustain - help preserve lean mass so more of the weight lost comes from fat - modestly increase energy expenditure through the thermic effect of food This often gets lost in debates about “optimal” protein intake. You may not need more than ~1.6 g/kg/day to maximize muscle growth, but higher intakes can still be useful when you’re trying to lose fat without losing muscle.
1:13

More protein does not necessarily mean more muscle. For most people doing resistance training, gains in muscle and strength appear to plateau around 1.6 g/kg/day. But there’s a good reason to push protein higher when the goal is fat loss or body recomposition. Higher protein intake can: - increase satiety and make a calorie deficit easier to sustain - help preserve lean mass so more of the weight lost comes from fat - modestly increase energy expenditure through the thermic effect of food This often gets lost in debates about “optimal” protein intake. You may not need more than ~1.6 g/kg/day to maximize muscle growth, but higher intakes can still be useful when you’re trying to lose fat without losing muscle.

Dr. Rhonda Patrick

161,215 görüntüleme • 1 ay önce

How Much Protein Should You Really Eat Daily? | David Allison, Ph.D. This clip is from episode # 368 of The Drive which was released today (10/13/25). In the full episode, we cover: -Why the protein RDA may be inadequate for most people and how to think about optimal intake -What current evidence shows about muscle protein synthesis and high-protein diets -The limitations and biases of nutrition research, including economic and methodological constraints -How processed and ultra-processed foods fit into the broader discussion of obesity and public health -More Watch or listen (Ep. # 368) to the full episode on my website or your favorite podcast player.
0:41

How Much Protein Should You Really Eat Daily? | David Allison, Ph.D. This clip is from episode # 368 of The Drive which was released today (10/13/25). In the full episode, we cover: -Why the protein RDA may be inadequate for most people and how to think about optimal intake -What current evidence shows about muscle protein synthesis and high-protein diets -The limitations and biases of nutrition research, including economic and methodological constraints -How processed and ultra-processed foods fit into the broader discussion of obesity and public health -More Watch or listen (Ep. # 368) to the full episode on my website or your favorite podcast player.

Peter Attia

97,456 görüntüleme • 11 ay önce

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:
1:26

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:

Dr. Rhonda Patrick

124,040 görüntüleme • 1 yıl önce

How to lose fat and gain muscle at the same time: – Keep calories 10% above maintenance, roughly 200 to 300 calories over. The surplus should come primarily from quality protein. – Protein is the key variable: aim for 1 to 1.5 grams per pound of body weight. Studies show that adding 80 to 100 grams of protein on top of habitual intake leads to fat loss, not fat gain. – Distribution of protein throughout the day matters less than hitting the total daily target. Alan Aragon on the Andrew D. Huberman, Ph.D. podcast
8:39

How to lose fat and gain muscle at the same time: – Keep calories 10% above maintenance, roughly 200 to 300 calories over. The surplus should come primarily from quality protein. – Protein is the key variable: aim for 1 to 1.5 grams per pound of body weight. Studies show that adding 80 to 100 grams of protein on top of habitual intake leads to fat loss, not fat gain. – Distribution of protein throughout the day matters less than hitting the total daily target. Alan Aragon on the Andrew D. Huberman, Ph.D. podcast

Huberman Lab Clips

262,914 görüntüleme • 4 ay önce

Today is World Protein Day. The purpose of this day is to raise awareness among people to increase their protein intake. It's a bit of a long read. When I started my mission of “Protein Kidhar Hai?” back in 2018, I got backlash from many educated and literate people, saying I was pushing for whey companies and harming people's kidneys. However, to date, we haven’t seen anyone come to me saying your protein campaign put me on dialysis. Anyway, Today, after 6-7 years, I am seeing a significant change on X and other social media. Everyone is talking about protein. Many senior citizens on my timeline also upped their intake, many women are now taking care of it, and many parents are making sure their kids are eating enough protein. Though we still get names called by some ignorants like protein-jeet and proteinmaxxers, we are proud of it. Collective, you me, are pushing everyone around us to eat more protein and removing the “protein deficient” tag from everyone’s plate. I just released a video on YouTube explaining how much protein you really need, as well as how much your parents, your kids, and your significant others need. This video is end to end scientifically proven and I have added all possible research and evidence for naysayers. Watch full video here: Happy Protein Day to everyone breaking all the traditionalism and conservatism of insufficient protein. Happy Protein Day to everyone who has fought with their people constantly for years to change their food intake habits. Be a proud proteinmaxxer!
1:01

Today is World Protein Day. The purpose of this day is to raise awareness among people to increase their protein intake. It's a bit of a long read. When I started my mission of “Protein Kidhar Hai?” back in 2018, I got backlash from many educated and literate people, saying I was pushing for whey companies and harming people's kidneys. However, to date, we haven’t seen anyone come to me saying your protein campaign put me on dialysis. Anyway, Today, after 6-7 years, I am seeing a significant change on X and other social media. Everyone is talking about protein. Many senior citizens on my timeline also upped their intake, many women are now taking care of it, and many parents are making sure their kids are eating enough protein. Though we still get names called by some ignorants like protein-jeet and proteinmaxxers, we are proud of it. Collective, you me, are pushing everyone around us to eat more protein and removing the “protein deficient” tag from everyone’s plate. I just released a video on YouTube explaining how much protein you really need, as well as how much your parents, your kids, and your significant others need. This video is end to end scientifically proven and I have added all possible research and evidence for naysayers. Watch full video here: Happy Protein Day to everyone breaking all the traditionalism and conservatism of insufficient protein. Happy Protein Day to everyone who has fought with their people constantly for years to change their food intake habits. Be a proud proteinmaxxer!

Chirag Barjatya

31,637 görüntüleme • 1 yıl önce

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:
0:32

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Dr. Rhonda Patrick

83,710 görüntüleme • 1 yıl önce

How to optimize protein and carbohydrate intake for muscle growth and recovery, according to Andy Galpin, PhD: – Total daily protein target: 1g per pound of body weight (2.2g per kg). Stay at or above this number. Protein timing and quality matter far less. – For strength training: aim for a 1:1 protein to carbohydrate ratio around your workout (roughly 35g protein and 35g carbohydrates). – For hard conditioning workouts: shift to a 3:1 or 4:1 carbohydrate to protein ratio (roughly 35g protein and 100 to 140g carbohydrates). – For a mixed strength and conditioning session: a 2:1 carbohydrate to protein ratio is the target (roughly 35g protein and 60 to 70g carbohydrates). – Timing is flexible: nutrients can be consumed pre, mid or post workout. What matters most is that they are consumed close to training. Andrew D. Huberman, Ph.D.
7:30

How to optimize protein and carbohydrate intake for muscle growth and recovery, according to Andy Galpin, PhD: – Total daily protein target: 1g per pound of body weight (2.2g per kg). Stay at or above this number. Protein timing and quality matter far less. – For strength training: aim for a 1:1 protein to carbohydrate ratio around your workout (roughly 35g protein and 35g carbohydrates). – For hard conditioning workouts: shift to a 3:1 or 4:1 carbohydrate to protein ratio (roughly 35g protein and 100 to 140g carbohydrates). – For a mixed strength and conditioning session: a 2:1 carbohydrate to protein ratio is the target (roughly 35g protein and 60 to 70g carbohydrates). – Timing is flexible: nutrients can be consumed pre, mid or post workout. What matters most is that they are consumed close to training. Andrew D. Huberman, Ph.D.

Huberman Lab Clips

13,010 görüntüleme • 4 ay önce

Older adults need twice as much protein per meal as younger adults to get the same amount of muscle protein synthesis. That's because muscles become less sensitive to amino acids in response to protein intake, a phenomenon known as anabolic resistance. Most people think this is due to aging, but physical inactivity is the real culprit. People are less active as they get older. Only about 30% of young adults and just 20% of older adults regularly engage in some form of resistance training. Older adults who stay physically active or who engage in resistance exercise right before consuming protein don't experience anabolic resistance. Their anabolic response is identical to that of younger adults. How do I interpret this? If you're older, you might need a higher daily and per-meal protein dose (30–40 grams versus 20–30 grams for someone younger) to maximize muscle protein synthesis and increase or maintain muscle mass. But it also means that staying physically active and strength training often is the key to preventing "age-related" anabolic resistance. It's not inevitable.
1:02

Older adults need twice as much protein per meal as younger adults to get the same amount of muscle protein synthesis. That's because muscles become less sensitive to amino acids in response to protein intake, a phenomenon known as anabolic resistance. Most people think this is due to aging, but physical inactivity is the real culprit. People are less active as they get older. Only about 30% of young adults and just 20% of older adults regularly engage in some form of resistance training. Older adults who stay physically active or who engage in resistance exercise right before consuming protein don't experience anabolic resistance. Their anabolic response is identical to that of younger adults. How do I interpret this? If you're older, you might need a higher daily and per-meal protein dose (30–40 grams versus 20–30 grams for someone younger) to maximize muscle protein synthesis and increase or maintain muscle mass. But it also means that staying physically active and strength training often is the key to preventing "age-related" anabolic resistance. It's not inevitable.

Dr. Rhonda Patrick

84,167 görüntüleme • 11 ay önce

Protein timing and distribution are important, but not more important than simply eating enough protein. This doesn’t mean timing is irrelevant. Spreading protein relatively evenly across the day is a reasonable strategy for maximizing opportunities to stimulate muscle protein synthesis. But emerging evidence challenges the idea that the body can only “use” 25-30 grams of protein at a time. In one study, researchers compared 25 g vs. 100 g of protein after exercise. The 100-g dose produced a greater and more prolonged increase in muscle protein synthesis, with very little of the additional amino acids being oxidized. The extra protein wasn’t simply “wasted.” Larger protein meals take longer to digest and absorb, extending the period during which amino acids are available to support tissue protein synthesis. Practically, consuming your daily protein across 2-3 larger meals is not inherently inferior simply because individual meals contain far more than 25-30 grams.
1:42

Protein timing and distribution are important, but not more important than simply eating enough protein. This doesn’t mean timing is irrelevant. Spreading protein relatively evenly across the day is a reasonable strategy for maximizing opportunities to stimulate muscle protein synthesis. But emerging evidence challenges the idea that the body can only “use” 25-30 grams of protein at a time. In one study, researchers compared 25 g vs. 100 g of protein after exercise. The 100-g dose produced a greater and more prolonged increase in muscle protein synthesis, with very little of the additional amino acids being oxidized. The extra protein wasn’t simply “wasted.” Larger protein meals take longer to digest and absorb, extending the period during which amino acids are available to support tissue protein synthesis. Practically, consuming your daily protein across 2-3 larger meals is not inherently inferior simply because individual meals contain far more than 25-30 grams.

Dr. Rhonda Patrick

57,657 görüntüleme • 1 ay önce

This one is for vegetarians seeking to up their protein intake. Low fat high protein paneer is a classic example of elite nutrition and terrible taste - or are there some good brands that are actually edible? I rank some of the brands I've used in recent times.
2:53

This one is for vegetarians seeking to up their protein intake. Low fat high protein paneer is a classic example of elite nutrition and terrible taste - or are there some good brands that are actually edible? I rank some of the brands I've used in recent times.

Dr Nandita Iyer

34,007 görüntüleme • 2 ay önce

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:
1:14

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Dr. Rhonda Patrick

92,595 görüntüleme • 1 yıl önce

Protein catalyzes nearly every biochemical reaction in our bodies, making it indispensable for life. Every day, our bodies renew and replace around 300 grams of protein – the same weight as a can of Campbell's chicken soup. In today's FoundMyFitness episode, Dr. Luc van Loon joins me to shatter myths about protein intake and muscle protein synthesis. His research showed we can utilize up to 100 grams of protein in one meal, far more than previously thought. We also dive into how to distribute protein optimally across the day, the top sources, and strategies to ward off anabolic resistance—a state where muscles dial down their response to protein and exercise. Timestamps: 0:00 - Introduction 1:16 - Why do we need protein? 2:20 - How the protein RDA (0.8 g/kg) was established 6:50 - Protein turnover in organs (brain, liver, etc.) 10:10 - How much protein do you really need? 14:58 - Protein intake when dieting for weight loss 16:15 - How the body adapts to higher protein 19:46 - Anabolic resistance 22:45 - Protein requirements for overweight individuals 24:58 - Gaining strength vs. muscle mass 29:20 - Optimal protein distribution 33:05 - 20g vs. 100g protein post-workout 36:01 - Can evening protein consumption stimulate MPS overnight? 40:45 - How does time-restricted feeding affect MPS? 47:07 - Protein before vs. after exercising 48:57 - How does spreading out protein intake affect hypertrophy? 51:55 - Protein shakes vs. animal protein 54:58 - Protein supplementation for weight loss & recomposition 56:14 - Casein vs. whey protein 59:09 - Factors that influence protein's anabolic potential 1:00:14 - Raw eggs vs. cooked — what's better for hypertrophy? 1:04:07 - Plant vs. animal protein 1:07:08 - Plant-based protein powder 1:11:47 - Whey protein isolate vs. concentrate 1:12:36 - Resistance training & the leucine threshold 1:15:47 - Do high-protein diets cause atherosclerosis? 1:23:45 - Muscle memory & resistance training 1:26:25 - Optimal resistance training frequency 1:28:22 - Advice for elderly who want to start resistance training 1:30:49 - Hormonal changes & resistance training 1:36:09 - Does cold-water immersion blunt gains? 1:45:19 - Hydrolyzed collagen powder 1:53:01 - Signaling roles of collagen peptides 1:55:31 - How hydrolyzed collagen powder affects pain perception 1:56:53 - Benefits of smaller peptides in hydrolyzed collagen 1:58:57 - Collagen's impact on skin health 2:02:46 - Amino acids from hydrolyzed collagen powder 2:07:30 - Luc's exercise routine & diet
2:09:29

Protein catalyzes nearly every biochemical reaction in our bodies, making it indispensable for life. Every day, our bodies renew and replace around 300 grams of protein – the same weight as a can of Campbell's chicken soup. In today's FoundMyFitness episode, Dr. Luc van Loon joins me to shatter myths about protein intake and muscle protein synthesis. His research showed we can utilize up to 100 grams of protein in one meal, far more than previously thought. We also dive into how to distribute protein optimally across the day, the top sources, and strategies to ward off anabolic resistance—a state where muscles dial down their response to protein and exercise. Timestamps: 0:00 - Introduction 1:16 - Why do we need protein? 2:20 - How the protein RDA (0.8 g/kg) was established 6:50 - Protein turnover in organs (brain, liver, etc.) 10:10 - How much protein do you really need? 14:58 - Protein intake when dieting for weight loss 16:15 - How the body adapts to higher protein 19:46 - Anabolic resistance 22:45 - Protein requirements for overweight individuals 24:58 - Gaining strength vs. muscle mass 29:20 - Optimal protein distribution 33:05 - 20g vs. 100g protein post-workout 36:01 - Can evening protein consumption stimulate MPS overnight? 40:45 - How does time-restricted feeding affect MPS? 47:07 - Protein before vs. after exercising 48:57 - How does spreading out protein intake affect hypertrophy? 51:55 - Protein shakes vs. animal protein 54:58 - Protein supplementation for weight loss & recomposition 56:14 - Casein vs. whey protein 59:09 - Factors that influence protein's anabolic potential 1:00:14 - Raw eggs vs. cooked — what's better for hypertrophy? 1:04:07 - Plant vs. animal protein 1:07:08 - Plant-based protein powder 1:11:47 - Whey protein isolate vs. concentrate 1:12:36 - Resistance training & the leucine threshold 1:15:47 - Do high-protein diets cause atherosclerosis? 1:23:45 - Muscle memory & resistance training 1:26:25 - Optimal resistance training frequency 1:28:22 - Advice for elderly who want to start resistance training 1:30:49 - Hormonal changes & resistance training 1:36:09 - Does cold-water immersion blunt gains? 1:45:19 - Hydrolyzed collagen powder 1:53:01 - Signaling roles of collagen peptides 1:55:31 - How hydrolyzed collagen powder affects pain perception 1:56:53 - Benefits of smaller peptides in hydrolyzed collagen 1:58:57 - Collagen's impact on skin health 2:02:46 - Amino acids from hydrolyzed collagen powder 2:07:30 - Luc's exercise routine & diet

Dr. Rhonda Patrick

153,330 görüntüleme • 2 yıl önce

New episode on the science of protein. Protein is fundamental to our survival, fueling the processes that build, repair, and maintain every tissue in the body—including the brain. But how much is truly optimal, and are there risks to consuming too much? By the end of this episode, you'll have evidence-based tools to leverage protein for muscle, performance, and longevity. Episode 97 available now on X, YouTube, Spotify, and Apple Podcasts. Timestamps: 0:00 - Introduction 2:47 - Why muscle matters 5:12 - Why do we lose muscle? 6:46 - Negating anabolic resistance 7:39 - Why it's never too late to build muscle 8:20 - Requirements for overweight individuals 9:07 - Flaws of the RDA 10:27 - Optimal intake when resistance training 11:10 - What to do when losing weight 12:23 - Does protein harm healthy kidneys? 14:14 - How important is distribution? 16:26 - Debunking the "anabolic window" 18:03 - Benefits of pre-sleep intake 19:35 - Timing & distribution takeaways 20:16 - What are the best sources? 23:20 - Animal vs. plant protein 25:42 - Protein supplements 27:12 - Does high intake accelerate aging? 30:47 - Why exercise changes the story 33:17 - What we can learn from athletes 33:51 - Does high intake promote atherosclerosis? 36:06 - 8 key takeaways
40:09

New episode on the science of protein. Protein is fundamental to our survival, fueling the processes that build, repair, and maintain every tissue in the body—including the brain. But how much is truly optimal, and are there risks to consuming too much? By the end of this episode, you'll have evidence-based tools to leverage protein for muscle, performance, and longevity. Episode 97 available now on X, YouTube, Spotify, and Apple Podcasts. Timestamps: 0:00 - Introduction 2:47 - Why muscle matters 5:12 - Why do we lose muscle? 6:46 - Negating anabolic resistance 7:39 - Why it's never too late to build muscle 8:20 - Requirements for overweight individuals 9:07 - Flaws of the RDA 10:27 - Optimal intake when resistance training 11:10 - What to do when losing weight 12:23 - Does protein harm healthy kidneys? 14:14 - How important is distribution? 16:26 - Debunking the "anabolic window" 18:03 - Benefits of pre-sleep intake 19:35 - Timing & distribution takeaways 20:16 - What are the best sources? 23:20 - Animal vs. plant protein 25:42 - Protein supplements 27:12 - Does high intake accelerate aging? 30:47 - Why exercise changes the story 33:17 - What we can learn from athletes 33:51 - Does high intake promote atherosclerosis? 36:06 - 8 key takeaways

Dr. Rhonda Patrick

141,365 görüntüleme • 1 yıl önce

I do not know who the guy is on the podcast with Raj Shamani, but he is absolutely wrong. There seems to be a section of "health influencers" who fearmonger the public on "dangers of whey protein or protein supplementation." Ammonia production is not a side effect of whey protein metabolism, but is a normal metabolic product of any protein metabolism. Ammonia is natural, generated as a by-product of protein ingestion through the breakdown of amino acids. Of the amino acids, glutamate is the one that has maximal free ammonia generation. In normal healthy persons, excessive ammonia generation is handled by the body and it does not affect brain function. This is done via the "urea cycle" in the liver: In patients with liver disease such as acute liver failure or chronic liver failure, the excess ammonia cannot be cleared out by the weak/failing liver or utilized in the muscles (because of muscle loss in liver patients) and affects brain functioning, leading to a condition called hepatic encephalopathy. This does not happen if you are healthy and taking additional protein. In fact, animal meats are more ammonia generating than plant-based or dairy-based protein and in those chronic liver failure patients with recurrent or persistent ammonia related brain dysfunction, the dietary advise is to limit animal meats and include more or switch to dairy+plant-based protein to keep ammonia generation low. Whey protein and scoops of additional whey protein to target protein requirement is perfectly safe and does not affect brain function or make the person slow like what is discussed in this video. Even advanced cirrhosis patients are supplemented with whey based protein formulations to target additional protein requirements and improve quality of life and immune functions Eg: and I hope we develop a law to deport brain dead misinformation peddling sub-standard "health influencers," like this guy in suit.
0:39

I do not know who the guy is on the podcast with Raj Shamani, but he is absolutely wrong. There seems to be a section of "health influencers" who fearmonger the public on "dangers of whey protein or protein supplementation." Ammonia production is not a side effect of whey protein metabolism, but is a normal metabolic product of any protein metabolism. Ammonia is natural, generated as a by-product of protein ingestion through the breakdown of amino acids. Of the amino acids, glutamate is the one that has maximal free ammonia generation. In normal healthy persons, excessive ammonia generation is handled by the body and it does not affect brain function. This is done via the "urea cycle" in the liver: In patients with liver disease such as acute liver failure or chronic liver failure, the excess ammonia cannot be cleared out by the weak/failing liver or utilized in the muscles (because of muscle loss in liver patients) and affects brain functioning, leading to a condition called hepatic encephalopathy. This does not happen if you are healthy and taking additional protein. In fact, animal meats are more ammonia generating than plant-based or dairy-based protein and in those chronic liver failure patients with recurrent or persistent ammonia related brain dysfunction, the dietary advise is to limit animal meats and include more or switch to dairy+plant-based protein to keep ammonia generation low. Whey protein and scoops of additional whey protein to target protein requirement is perfectly safe and does not affect brain function or make the person slow like what is discussed in this video. Even advanced cirrhosis patients are supplemented with whey based protein formulations to target additional protein requirements and improve quality of life and immune functions Eg: and I hope we develop a law to deport brain dead misinformation peddling sub-standard "health influencers," like this guy in suit.

TheLiverDoc™

241,731 görüntüleme • 2 yıl önce

Drinking water will save you a lot of trouble. Kidney stones form when minerals and salts like calcium, oxalate, or uric acid become too concentrated in urine and crystallize instead of dissolving. These tiny crystals clump together and grow over time, often anchoring to the kidney lining, creating a solid mass. Low fluid intake, high-salt or high-protein diets, and certain medical conditions increase the risk by making urine more concentrated or altering its chemistry. Small stones may pass unnoticed, but larger ones can block the ureter, causing sharp pain, blood in urine, and disrupted urine flow as the body tries to push them out.
1:10

Drinking water will save you a lot of trouble. Kidney stones form when minerals and salts like calcium, oxalate, or uric acid become too concentrated in urine and crystallize instead of dissolving. These tiny crystals clump together and grow over time, often anchoring to the kidney lining, creating a solid mass. Low fluid intake, high-salt or high-protein diets, and certain medical conditions increase the risk by making urine more concentrated or altering its chemistry. Small stones may pass unnoticed, but larger ones can block the ureter, causing sharp pain, blood in urine, and disrupted urine flow as the body tries to push them out.

Entertainment Archive

37,508 görüntüleme • 4 ay önce