Dr. Rhonda Patrick

This comprehensive guide not only encompasses everything you'll learn today, but also tackles key questions on how to best train, eat, and supplement for optimal results.

It synthesizes the best advice on training, nutrition, and supplementation from the world's leading experts featured across nearly 100 episodes of this show.

I highly encourage you to download this free guide at howtotrainguide.com.

Once again, that's howtotrainguide.com.

Now, let's proceed with the episode on the science of protein.

Beyond its well-known role as the building block of muscle, protein is fundamental to our metabolism, insulin sensitivity, and the prevention of diseases such as type 2 diabetes and sarcopenia.

But how much dietary protein do we really need?

And could too much protein, especially from meat, actually be harmful?

Today we'll discuss why maintaining and even building muscle is critical for everyone, not just athletes.

You'll discover how protein intake, coupled with resistance training, drives muscle repair and growth, enhancing athletic performance, improving metabolic health, and promoting longevity by acting as a defense against age-related frailty.

You'll learn about optimal protein amounts based on age, activity level, and goals, whether you want to actively gain muscle

maintain it, or just improve body composition.

we will critically examine current protein recommendations, challenging the adequacy of the RDA of 0.8 grams per kilogram body weight.

Drawing on the latest research, we discuss why higher intakes, ranging from 1.2 to 1.6 grams per kilogram, are more beneficial for general health and why up to two grams or higher may be best for body recomposition.

Addressing the contentious links between high protein diets and health risks,

We will analyze evidence surrounding proteins association with cancer, heart disease, and kidney function.

We'll explore how lifestyle factors, particularly physical activity, profoundly influence these risks.

Specifically, we'll uncover how exercise modulates growth factors like IGF-1, diverting them towards muscle and brain tissue, where they support repair and growth, while potentially mitigating their pro-cancer effects in other tissues.

We dissect the differences between animal and plant proteins in stimulating muscle protein synthesis.

We'll provide practical strategies for vegetarians and vegans to meet their protein needs effectively through increased total intake, diversified sources, and the use of plant-based protein concentrates.