This Is How Much Protein You REALLY Need | Dr. Rhonda Patrick
Posted on
January 21st 2025
(5 months)
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The Omega-3 Supplementation Guide
A blueprint for choosing the right fish oil supplement — filled with specific recommendations, guidelines for interpreting testing data, and dosage protocols.
In this video from our Science of Protein podcast, Rhonda discusses:
- How to calculate your protein needs if you're overweight or obese
- Why the RDA for protein intake (0.8 g/kg) is too low — and what it should be instead
- How much protein should you consume to maximize lean body mass gains when resistance training?
- Why a higher protein intake aids body recomposition and weight loss
- Does a high-protein diet cause kidney damage?
- Why an even protein distribution is important but not vital
- Can the body utilize more than 20-25g of protein in a single meal?
- The "anabolic window" — why you don't have to rush to consume protein post-exercise
- Pre-sleep protein intake through the lens of time-restricted eating vs. optimizing muscle protein synthesis
- How consuming protein pre-sleep can help you build muscle mass & strength
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Protein News
- Regular infrared sauna use increases blood vessel density in aged muscles by 33%, though muscle size, strength, and protein synthesis remain unchanged.
- Beta-hydroxybutyrate, a ketone used by the brain during fasting or exercise, may help counteract toxic protein buildup in aging and Alzheimer's disease.
- Food antigens, proteins in meat and milk that trigger allergic reactions, activate immune responses that reduce the risk of small intestinal tumors.
- High-protein, low-calorie diets—whether animal or plant-based—lead to an average weight loss of ~18 pounds and improved glucose metabolism in people at risk for type 2 diabetes.
- Vegans show prolonged side effects and slower healing following photodynamic therapy, demonstrating diet's influence on therapeutic outcomes.
