The Peter Attia Drive #369 ‒ Rethinking protein needs for performance, muscle preservation, and longevity, and the mental and physical benefits of creatine supplementation and sauna use | Rhonda Patrick, Ph.D.
1119 snips
Oct 20, 2025 
Rhonda Patrick, Ph.D., a renowned scientist and health educator, dives into the crucial role of protein for muscle preservation and longevity. She argues that current protein intake recommendations are too low and suggests a significant increase to maintain health as we age. The discussion expands to the benefits of creatine, highlighting its impact on muscle, brain health, and performance, especially for vegetarians and adolescents. Rhonda also explores the science of sauna use, revealing its cardiovascular benefits and the potential neuroprotective effects of heat exposure.
AI Snips
Chapters
Books
Transcript
Episode notes
RDA Underestimates Real Protein Needs
- The protein RDA (0.8 g/kg/day) is a minimal estimate based on flawed nitrogen-balance studies and underestimates true needs.
- Stable isotope studies suggest ~1.2 g/kg/day is required to maintain net protein balance in adults.
Set A New Protein Minimum: 1.2 g/kg
- Raise the protein floor to at least 1.2 g/kg/day to avoid net protein loss and reduce frailty risk.
- Older adults taking ~1.2 g/kg/day show markedly less muscle loss and ~30% lower frailty risk.
Inactivity Drives Anabolic Resistance
- Anabolic resistance mainly reflects inactivity, not aging per se, and blunts muscle response to amino acids.
- Resistance training restores anabolic sensitivity so older adults can match younger protein responses.
