Peter Attia MD369 ‒ Rethinking protein needs for muscle and longevity, and the benefits of creatine & sauna use
Episode Details
EPISODE INFO
- Released
- October 20, 2025
- Duration
- 2h 1m
- Channel
- Peter Attia MD
- Watch on YouTube
- ▶ Open ↗
EPISODE DESCRIPTION
Rhonda Patrick is a scientist & host of the FoundMyFitness podcast whose work explores the intersection of nutrition, aging, & disease prevention. In this episode, Rhonda joins Peter for part 2 of his deep dive on protein, continuing last week’s discussion with David Allison & expanding the conversation to include creatine supplementation & sauna use. She discusses why the current RDA for protein is insufficient, how much more is needed to maintain muscle mass & prevent frailty, how activity level & aging influence protein requirements through mechanisms such as anabolic resistance, & how to determine optimal protein intake. She also covers creatine’s proven effects on strength, endurance, & performance; its overlooked benefits for cognition & brain health; & the optimal dosing for different populations. Rhonda closes with the science behind sauna use, including its cardiovascular & cognitive benefits, the role of heat shock proteins, & practical guidance on temperature & duration. View show notes here: https://bit.ly/3WHs2D4 Become a member to receive exclusive content: https://peterattiamd.com/subscribe/ Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/ 0:00:00 0:00:11-Why the current protein RDA is too low 0:07:12-The case for raising the protein RDA by at least 50% 0:11:46-Anabolic resistance: why inactivity—more than aging—blunts the body’s response to protein 0:18:40-How sarcopenia develops & the profound effect of frailty on quality of life 0:24:46-The optimal protein dose 0:32:39-Why aiming higher is smarter: the case for targeting 2g of protein per kg of body weight 0:38:26-Protein needs for pregnant women & growing adolescents 0:41:05-Why higher protein intake is crucial when trying to lose fat while preserving or gaining muscle 0:45:31-GLP-1 drugs: protein needs, muscle preservation, dosing strategies, evidence of broader health impacts 0:53:54-How overweight individuals should calculate protein needs based on target body weight 0:55:29-The relationship between protein intake, mTOR activation, & longevity 1:05:21-Why it’s unclear whether rapamycin is geroprotective in humans, & how misinterpreted animal data have fueled misconceptions about protein or mTOR activation being harmful 1:11:33-The unmatched longevity benefits of exercise, & Peter’s recommended protein intake 1:14:52-How Rhonda became fascinated with creatine—a well-studied, safe, & effective supplement for improving exercise performance 1:23:26-Creatine for the brain: how higher doses may enhance cognition under stress & support resilience against aging & disease 1:34:27-Optimal creatine use: dosing for adults & teens, safe product selection, debunking kidney myths 1:41:54-Sauna: how deliberate heat exposure mimics exercise, boosts cardiovascular & brain health, & shows promise for improving mood & mental resilience 1:52:32-The benefits of sauna for reducing risk of dementia, & why hotter may not be better 1:57:33-The FoundMyFitness podcast -------- About: The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, & all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, & much more. Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan & simultaneously improving their healthspan. Learn more: https://peterattiamd.com Connect with Peter on: Facebook: http://bit.ly/PeterAttiaMDFB Twitter: http://bit.ly/PeterAttiaMDTW Instagram: http://bit.ly/PeterAttiaMDIG Follow Dr. Rhonda Patrick: Instagram - https://instagram.com/foundmyfitness X - https://x.com/foundmyfitness Website - https://www.foundmyfitness.com/ Weekly health newsletter - https://www.foundmyfitness.com/newsletter Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use: https://peterattiamd.com/terms-of-use/
SPEAKERS
Peter Attia
hostPhysician and host of The Drive podcast focused on longevity, metabolic health, and evidence-based medicine.
Rhonda Patrick
guestBiomedical scientist and host of a health and longevity podcast, known for research-driven discussions on nutrition, supplements, and sauna/heat exposure.
EPISODE SUMMARY
In this episode of Peter Attia MD, featuring Peter Attia and Rhonda Patrick, 369 ‒ Rethinking protein needs for muscle and longevity, and the benefits of creatine & sauna use explores peter Attia and Rhonda Patrick on Protein, Creatine, and Sauna Rhonda Patrick explains that the 0.8 g/kg RDA came from flawed nitrogen balance studies, while isotope tracer studies point to about 1.2 g/kg as a true minimum, roughly 50% higher.
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