Dr. Rhonda Patrick

But this brings us to another area where mTOR pathway has also sparked controversy, its potential connection to atherosclerosis.

A study from early 2024 suggested that a high protein intake could accelerate the development of atherosclerosis, which is the hardening and stiffening of arteries.

The study suggested that leucine, which activates mTOR in muscle tissue to drive muscle growth, might also activate mTOR in the vascular system, promoting plaque buildup through immune cell activation.

The important thing to remember is that exercise causes leucine to be taken up by muscle where it activates mTOR in muscle to build and repair muscle rather than spending time in the bloodstream triggering mTOR in the vascular system.

This is yet another example of how being physically active versus sedentary

changes the entire equation.

It's a different game for people who exercise regularly.

Okay, so I hope it's clear by now that the evidence suggesting high protein diets are harmful to health is not particularly strong.

When it comes to some observational data suggesting a potential link between high protein intake and risks like cancer, this risk primarily applies to sedentary individuals with other unhealthy lifestyle factors like obesity.

For physically active people, it's a different story.

Exercise ensures that protein and leucine are directed toward muscle growth and repair, keeping mTOR activation where it's beneficial in the muscles rather than in peripheral tissues.

This explains why athletes, despite consuming more protein, enjoy better health and longer lifespans than the general population.

The bottom line is that for active individuals, higher protein intake supports performance, longevity, and health.

All right, everyone.

That just about does it for our discussion on the science of protein.

To wrap up, I want to provide eight of the most important takeaways.

Number one.

For most adults, a protein intake in the range of 1.2 to 1.6 grams per kilogram of body weight per day should be consumed to support overall health.

Older adults, athletes and people who want to lose weight while sustaining lean body mass should consume 1.6 grams per kilogram per day or more.

Protein needs should be calculated based on lean body mass or an adjusted body weight that reflects a healthy body fat percentage.