How much protein should you eat? | Peter Attia, M.D.

#336 – AMA #68: Fasting, well-balanced diets, alcohol, exercise for busy people, wearables, emotional health, assessing cardiovascular health, and more

Peter Attia — Mon, 17 Feb 2025 05:15:00 +0000

“It's the calorie restriction that provides the greatest benefit. How you go about achieving it is really a function of your style.” —Peter Attia

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328 – AMA #66: Optimizing nutrition for health and longevity: myth of a “best” diet, complexities of nutrition science, and practical steps for building a sustainable diet

Peter Attia — Mon, 09 Dec 2024 09:00:00 +0000

“There is no discipline of science or engineering for which our magnitude of certainty is so high relative to such poor quality data.” —Peter Attia

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A rational look at a sensationalized sugar study

Peter Attia — Sat, 07 Dec 2024 12:00:00 +0000

A recent study has triggered alarm over the finding that restricting sugar in the first 1000 days of life protects against diabetes and hypertension in later life, but this conclusion hardly constitutes reliable advice

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Oldies-But-Goodies, December 2024 Edition

Peter Attia — Sat, 30 Nov 2024 12:00:00 +0000

A collection of past newsletters on topics including hearing loss prevention, a randomized trial on exercise and lifespan, using a cognitive bias to improve goal achievement, air pollution, and the impact of dietary protein on muscle protein synthesis

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#324 ‒ Metabolism, energy balance, and aging: How diet, calorie restriction, and macronutrients influence longevity and metabolic health | Eric Ravussin, Ph.D.

Peter Attia — Mon, 04 Nov 2024 09:45:31 +0000

“I still believe that a nutritional approach to weight loss without physical activity or exercise prescribed is not a good strategy. We should implement both and try to have people enjoying the exercise.” —Eric Ravussin

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#314 ‒ Rethinking nutrition science: the evolving landscape of obesity treatment, GLP-1 agonists, protein, and the need for higher research standards | David Allison, Ph.D.

Peter Attia — Mon, 19 Aug 2024 08:45:11 +0000

“I think we really need a radically different public health paradigm.” —David Allison

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#313 – AMA #62: Protein’s impact on appetite and weight management, and uric acid’s link to disease and how to manage levels

Peter Attia — Mon, 12 Aug 2024 08:45:11 +0000

"The body responds in pretty significant ways to alterations in protein availability.” —Peter Attia

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#306 – AMA #60: preventing cognitive decline, nutrition myths, lowering blood glucose, apoB, and blood pressure, and more

Peter Attia — Mon, 17 Jun 2024 08:45:49 +0000

“Metabolic health, first and foremost, is the goal of nutrition.” —Peter Attia

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Do high protein diets increase cancer risk?

Peter Attia — Wed, 12 Jun 2024 14:00:00 +0000

Is there any merit to the idea that consuming more protein increases one’s risk of developing or dying from cancer?

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#304 – NEW: Introducing quarterly podcast summaries – Peter shares his biggest takeaways on muscle protein synthesis, VO2 max, toe strength, gut health, and more

Peter Attia — Mon, 03 Jun 2024 08:45:16 +0000

“Getting a high VO2 max and being very strong are very hard to do. They take a long time. Everybody can do them, but they can't be done quickly and easily, so therefore, they are the tip of the spear.” —Peter Attia

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#299 ‒ Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key role of resistance training | Luc van Loon, Ph.D.

Peter Attia — Mon, 22 Apr 2024 08:45:32 +0000

"It's the exercise that makes you respond way more to the same or less amount of protein that you ingest.” —Luc van Loon

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Silencing the alarm over a recent paper on dietary protein and atherosclerosis

Peter Attia — Sat, 13 Apr 2024 11:00:17 +0000

A recent report that high protein intake contributes to atherosclerosis has limited relevance to anyone but transgenic mice

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Does time-restricted eating increase the risk of cardiovascular death?

Peter Attia — Sat, 23 Mar 2024 11:00:46 +0000

Why I don’t put any stock in a recent “study”

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Optimizing protein quantity, distribution, and quality

Peter Attia — Wed, 06 Mar 2024 12:00:00 +0000

Maximizing muscle protein synthesis is more than a matter of daily protein intake. How we distribute protein throughout the day matters, as does protein quality.

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A study comparing the effects of vegan and omnivorous diets fails Science 101

Peter Attia — Sat, 24 Feb 2024 12:00:15 +0000

A direct-to-docuseries twin study should not be mistaken for valid, knowledge-generating research

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Does low iron intake change exercise capacity?

Peter Attia — Sat, 10 Feb 2024 12:00:45 +0000

A study demonstrates metabolic shifts that occur with and without sufficient iron levels

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New insights on maximizing protein utilization for muscle protein synthesis

Peter Attia — Sat, 27 Jan 2024 12:00:04 +0000

A new study adds nuance – rather than contradictions – to conventional wisdom on protein intake patterns for maximal anabolic response

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The cases for and against dietary protein for healthy aging

Peter Attia — Wed, 26 Jul 2023 22:29:42 +0000

An endeavor to settle the debate of high- vs. low-protein diets for increasing lifespan and healthspan

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#252 ‒ Latest insights on Alzheimer’s disease, cancer, exercise, nutrition, and fasting | Rhonda Patrick, Ph.D.

Peter Attia — Mon, 01 May 2023 08:45:03 +0000

“My perspective has shifted as any scientist that's following data should… When new data comes out, you have to reassess things.” —Rhonda Patrick

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#242 – AMA #44: Peter’s historical changes in body composition with his evolving dietary, fasting, and training protocols

Peter Attia — Mon, 13 Feb 2023 09:45:21 +0000

“Trends matter. You're treating what you see, but you're mindful of the trends.” —Peter Attia

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#235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.

Peter Attia — Mon, 19 Dec 2022 09:45:32 +0000

“Most 40 year olds, 50 year olds, they have pain anyway. So I'd rather be strong and have pain than be weak and have pain.” —Layne Norton

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#227 – AMA #40: Body composition, protein, time-restricted feeding, fasting, DEXA scans, and more

Peter Attia — Mon, 17 Oct 2022 08:45:47 +0000

“We don't want to be consuming protein for energy purposes at all. We want to be consuming protein for muscle protein synthesis.” —Peter Attia

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#224 ‒ Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.

Peter Attia — Mon, 26 Sep 2022 08:45:02 +0000

“We want weight loss, but we don't want people to lose any lean mass. Especially if they're adults.” —Don Layman

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Different effects of fat- vs. carbohydrate-restriction on neural reward signaling

Peter Attia — Sat, 20 Aug 2022 11:00:32 +0000

“A calorie is a calorie” seems like a simple and obvious statement. But do different macronutrients vary in their ability to drive obesity? A recent study by Dr. Kevin Hall and colleagues provides new clues – and likely new fodder for debate.

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