The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle
Rhonda explores how protein affects ageing, longevity, cancer risk, and muscle health
In this insightful episode, Dr. Rhonda Patrick explores the multifaceted role of dietary protein in ageing, health, and disease prevention. She debunks myths, clarifies optimal intake levels, and explains how protein, when combined with exercise, can transform ageing and improve overall well-being.
Key Points:
This episode reveals how protein, far from being a health risk, is a powerful tool for healthy ageing—especially when paired with physical activity. Dr. Patrick challenges outdated guidelines and offers a science-backed path to strength and longevity.
- Protein Requirements Are Higher Than You Think: The standard RDA of 0.8 g/kg is likely too low. Evidence shows 1.2–1.6 g/kg is optimal for maintaining muscle and metabolic health, especially in older adults or those engaged in resistance training.
- Exercise and Protein Work Together Against Ageing: Resistance training paired with adequate protein intake enhances muscle growth, improves insulin sensitivity, and protects against age-related frailty and sarcopenia. Even adults in their 90s can gain strength with proper training and nutrition.
- Protein Timing and Distribution Myths Debunked: The “anabolic window” is broader than previously believed. Total daily protein intake is what matters most. Evenly distributing protein across meals and considering pre-sleep protein may offer added benefits for muscle recovery.
- Animal vs. Plant Protein: Animal proteins are generally more effective for muscle synthesis due to higher digestibility and essential amino acid content. However, plant-based diets can still meet needs through greater intake, diversity, and supplements.
- Protein, Cancer, and Longevity: Concerns about high protein accelerating cancer or ageing are mostly linked to sedentary lifestyles. In active individuals, exercise modifies how growth factors like IGF-1 function, directing them toward muscle and brain health rather than disease pathways.
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Details last updated 28-May-2025