#122

(1) That is based on fat-free mass not total mass.
(2) You aren’t thinking about this clearly. You need to show proof of benefit of above 1.6 g/kg compared to it. Other evidence shows high protein intake is BAD for longevity. Only way it’s good if it supports muscle mass and strength, which 1.6 g/kg surely does. People who eat a lot of protein thinking it’s good for their longevity is fooling themselves. Especially if they aren’t even strength training optimally for muscle mass and strength.

#123

Luigi is going to be so confused why he’s going to look his age or older even though he does a lot of things “right”.

Low bodyfat, fraility + sun exposure without sunscreen.

He considers this a “healthy” meal:

image
image1165×729 71.1 KB

They probably ate more calories for a meal in a WW2 concentration camp.

4 Likes
#124

FFM in very lean highly trained resistance trained athletes, so FFM is only 6-10% lower than total mass

1 Like
#125

There’s worse things you can do than eat a lot of protein, so I don’t really mind either way. The minimum should be much higher than the RDA for most.

https://examine.com/guides/protein-intake/

3 Likes
#126

My kidney is transplanted, so it’s a different story. Excessive protein is not good for my situation. I’m on a perfect kidney diet which keeps all of my markers within norm. My goal is to stay that way as long as possible.

7 Likes
#127

I’m sure it’s not the only meal per day. Looks delicious and healthy to me. I eat veggies like that every day in addition to many other foods. Surprisingly, at my 68 I look not older but much younger than my age (with low body fat, good muscle tone, healthy skin, and no frailty).

5 Likes
#128

Some current clinical trials.

https://x.com/biogerontology/status/1692902305992192485?s=46&t=ujBXvjsf5sfNM8J1qi8RfQ

1 Like
#129

A meal without protein, fat, and calories makes the other meals harder to meat the daily requirements.
He’s into CR so it’s probably deliberate.

1 Like
#130

If it were my lunch, I would add farmer’s cheese, hemp hearts, chia, and olive oil to his veggies.

1 Like
#131

They are popular because they tell people what they want to hear.

I don’t know if Attia can be said to tell people what they want to hear.

  • exercising 2+ hours daily at minimum
  • that caloric balance is more important than literally any specific diet (nobody wants to cut back and everyone wants a magic food list)
  • you need to take statins
  • you need to train to an elite level of someone 10 years younger than you if you want to be functional in your marginal decade

I mean almost none of Attia’s stuff is feel good material. It’s usually either hard to do or undesirable for some other way.

Just telling people to eat Mediterranean is way more what anyone getting into longevity would hope to hear.

9 Likes
#132

I believe that is a fact no matter what your diet is. There are no “healthy” fat people.
I also believe no matter what diet you are on, if your blood markers are out of whack, something is wrong.

8 Likes
#133

Today’s Live Longer Weekly post is focused on some of the lower body stability and balance exercises done by Peter Attia. As Attia himself says, these exercises are often overlooked but are a critical aspect of training, especially if we want to remain injury-free, maintain balance, and prevent falls as we age. Simply 10 minutes of these exercises daily can be helpful!

5 Likes
#134

I believe CR is the optimal way to maintain metabolic health. I have been practicing caloric restriction together with resistance training (mostly bodyweight aka calisthenics) and I stopped loosing weight, I developed quite a lot of new muscle tissue and lost a lot of body fat. Also my metabolic bio markers are all optimal besides a slight increase of lipids on rapamycin.
I also think if you get all the essential amino acids your protein intake is not that relevant for maintaining or building muscles. Lately I eat almost zero meat, 3-4 fish meals a week and follow In between some sort of Mediterranean vegetarian diet and it is ridiculously easy to eat 1.6g/kg protein with such eating plan. But I will try to reduce proteins further. I think BJ eats less that that and look at his body composition and muscles. I also watched some PA videos him working out and it is just funny how not agile he is and how he struggles with balance and flexibility which he finally started to work on and lost a bunch of muscle mass lately which I think it is a good thing. I really hate these muscly bro bodies where you can see they overcompensate for something… a lean muscled body look great undressed but really just thin and good postured dressed. And regular clothes should fit if they don’t I would argue there is a case of body dysmorphia and /or eating disorder. So some psychological counseling would be in order.

6 Likes
#135

If your muscle mass and strength is very high then it doesn’t matter how much protein you eat as you have already achieved the goal. It is a self correcting process where you can increase protein if you notice you are losing muscle mass etc.

The point of having very high muscle mass and strength earlier in life is to have a ‘reserve’ that you can lose over time as it’s about 1% per year after age 30 IIRC. Nobody is complaining because they have too much muscle mass or strength or wish they had less, as Peter says.

2 Likes
#136

Little plug to the Nike Training Club app here (and no I’m not affiliated- work in education at a school and university).
The app has heaps of different training options to cater for all - beginner v intermediate v advanced / upper v lower body plus core. It even caters for body weight only right through to full gym equipment workouts.
And the best part - it’s free.
Qualifier - no multinational company does everything right (ie sweatshops).

IMG_4810
IMG_48101170×2532 157 KB

Just Google it :wink:

1 Like
#137

That assumes the relationship between protein intake and longevity in humans is causal, but such relationships very often are not causal. While human studies are obviously more relevant to humans than animal studies, animal studies have the benefit of giving you more info on the cause and effect relationships that you cannot get with confidence with short term human clinical trials or long term observational studies. Therefore you need to evaluate both human and animal studies taking into account the limitations of each, to reach a conclusion.

3 Likes
#138

It’s the other way around. I disagree with Fontana on his sun exposure ideals (and I suspect he may change his mind after living in Sydney for a while) and HRT for women, but I think he is spot on when it comes to diet. He’s 55 and no jowls yet. Compare to Attia who is only 50 and has pronounced folds already with marked bone loss at the sides of his mouth.

image
image1238×1238 65 KB

image
image1440×1800 229 KB

3 Likes
#139
  • exercising 2+ hours daily at minimum

This is probably true, but the bulk of it doesn’t have to be at an intense level. I get that without trying (bike to work, long dog walks 2x/day), resistance training.

  • that caloric balance is more important than literally any specific diet (nobody wants to cut back and everyone wants a magic food list)

I think this is partially true. CR’d people who eat junk are probably better off than non CR’d people who eat junk, but the CR’d people who eat well are better off than either.

  • you need to take statins

I think this is true for most people who refuse to restrict animal products.

  • you need to train to an elite level of someone 10 years younger than you if you want to be functional in your marginal decade

I doubt this entirely. Sardinian and Ikarian centenarians don’t do this but they do walk up steep hills a lot.

I have hope for this guy. He changed his tune about keto. I am sure he will change his mind about a lot of other things in the future.

3 Likes
#140

I don’t think you need a randomized controlled trial for that specifically because we know that without muscle mass, people will be frail. High protein should help with that?

#141

It helps with gaining muscle, but also is pro “growth” signaling in other key ways. Those other ways may be pro cancer and pro-death so net effect of protein on aging/longevity is though to know in humans (my feeling is more and more that it is more negative than many wish it to be).

2 Likes