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Looks like the basic ideas are right, but Attia seems a lot more thorough: https://peterattiamd.com/about/ https://peterattiamd.com/about/ Summary: Eat 1g of

• H1Supreme 3y ago
  > Eat 1g of protein per pound of body weight I believe it's 1g per pound of "lean" body mass.
  • gradys 3y ago
    There are many different rules of thumb on this floating around. 1g per lb of body weight is indeed something a number of well informed people recommend, but those people generally acknowledge that it’s something like an upper bound on the amount that is useful.
• a12k 3y ago
  Can you share a source for your summary? It's not in the link you provided and I don't see anything searching Peter's site directly on point (though may be contained in podcast episodes or something).
  • bbasketball 3y ago
    It's from his book Outlive. Here's a summary of it. https://littlerbooks.com/summary/outlive https://littlerbooks.com/summary/outlive
  • mhb 3y ago
    I listened to him on this podcast and then attempted to follow up by reading the book, but the book (Outlive) was way too much for me. https://www.samharris.org/podcasts/making-sense-episodes/328-health-longevity https://www.samharris.org/podcasts/making-sense-episodes/328...
• kayg04 3y ago
  - You don't need 1g per pound of body weight. Most of the muscle gain can be had at 0.8g per pound of body weight. - You can replace sugar with stevia and immediately introduce a calorie deficit. - Cardio isn't super important if you are already doing Resistance Training. Simply getting around 10k steps per day is more than enough.
  • gradys 3y ago
    Cardio isn’t super important for what? It certainly has longevity benefits over and above those from resistance training.
    • kayg04 3y ago
      Sorry, I meant cardio isn't super important for losing weight if you are already resistance training.
      • sn9 3y ago
        If losing weight is the only goal, then even resistance training isn't important. You can just reduce portion sizes and caloric intake until you reach your goal weight. You train strength and endurance for health and body composition, and performance if you care about that.
  • claytongulick 3y ago
    > Cardio isn't super important if you are already doing Resistance Training. I'm a bit of a gym rat, mostly lifting though also some bodyweight/calisthenics. I don't really do cardio. I was concerned about it, so talked to my doc. He said "you're lifting for an hour a few times a week. Your heart rate spikes when you're doing heavy lifts, right?" "Yes". He replied, "you're fine". To test the theory, I got into the pool without having done any cardio at all in years. I had no trouble swimming 500 yards straight. I wouldn't characterize my cardio capability as great, but it's moderate and good enough.
    • AlexErrant 3y ago
• tejohnso 3y ago
  I could never personally validate the 1g protein per lean muscle pound requirement. I've worked out six months without worrying about protein as well as six months on a heavy protein overload with multiple shakes per day. And I don't eat meat, so when I'm not deliberately increasing my protein intake, it's probably extremely low by these standards. Regardless, I couldn't make out a significant difference.
  • oarfish 3y ago
    1g/lb is also higher than really needed. IIRC the current evidence supports 1.4-1.7g/kg is enough for most people, and eating more will just displace other useful things from your diet. Since the number should be based on lean body mass, the heuristics are less applicable to individuals with obesity or competitive physique athletes. I think the average american already consumes >1g/kg of protein, so most people won't need much more to max out muscle protein synthesis from diet.
    • Fire-Dragon-DoL 3y ago
      I think there was an informed (with links to sources) comment in HN some days ago that stated that anything above 0.8g/kg drastically reduces lifespan. I wish I could find it Edit: found https://news.ycombinator.com/item?id=38727635 https://news.ycombinator.com/item?id=38727635
      • mhb 3y ago
        It would sure be nice if that paper explained what it meant by "high protein/high meat" without needing to delve into its 10 references. Ideally in the abstract.
      • sn9 3y ago
        These studies are never in populations engaging in resistance training, the benefits of resistance training far outweigh any risks from protein consumption, which probably disappear once you increase strength and endurance training along with the proportion of whole foods that are plant based in the diet.
• plexman 3y ago
  Sugar is poison. Check out the latest talk from Dr Robert Lustig https://www.youtube.com/watch?v=n28W4AmvMDE&pp=ygUGbHVzdGln https://www.youtube.com/watch?v=n28W4AmvMDE&pp=ygUGbHVzdGln Its a 3.5h video, but roughly sugar is as toxic as alcohol and the food industry is adding it to most products. In short if it has a label (like most processed foods with many ingredients) you should avoid, switch to the ones that don't have (like an apple). This book is also great "The hacking of the American mind" `While researching the toxic and addictive properties of sugar for his New York Times bestseller Fat Chance, Robert Lustig made an alarming discovery—our pursuit of happiness is being subverted by a culture of addiction and depression from which we may never recover. Dopamine is the “reward” neurotransmitter that tells our brains we want more; yet every substance or behavior that releases dopamine in the extreme leads to addiction. Serotonin is the “contentment” neurotransmitter that tells our brains we don’t need any more; yet its deficiency leads to depression. Ideally, both are in optimal supply. Yet dopamine evolved to overwhelm serotonin—because our ancestors were more likely to survive if they were constantly motivated—with the result that constant desire can chemically destroy our ability to feel happiness, while sending us down the slippery slope to addiction. In the last forty years, government legislation and subsidies have promoted ever-available temptation (sugar, drugs, social media, porn) combined with constant stress (work, home, money, Internet), with the end result of an unprecedented epidemic of addiction, anxiety, depression, and chronic disease. And with the advent of neuromarketing, corporate America has successfully imprisoned us in an endless loop of desire and consumption from which there is no obvious escape. With his customary wit and incisiveness, Lustig not only reveals the science that drives these states of mind, he points his finger directly at the corporations that helped create this mess, and the government actors who facilitated it, and he offers solutions we can all use in the pursuit of happiness, even in the face of overwhelming opposition. Always fearless and provocative, Lustig marshals a call to action, with seminal implications for our health, our well-being, and our culture.` https://robertlustig.com/hacking/ https://robertlustig.com/hacking/
  • oarfish 3y ago
    I haven't watched the talk here, but anything about medicine from Huberman should be considered with extreme skepticism, given his often reductionist/mechanistic or outright unsupported claims. > Sugar is poison. So no fruits and vegetables then?
• cykros 3y ago
  Sugar's big issue is that it's empty calories that doesn't go toward building muscle, and consumed prior to a work out, is going to make the workout itself harder without any real benefit. Arguably sugar is more of an issue for those trying to lose weight than for those trying to gain muscle, as it will induce a glycemic roller coaster effect that will ramp up food cravings, which, when fed with processed carbs, becomes self-perpetuating. And that's not even touching on how it interacts with Candida. Throw all that on top of the calories you NEED from other nutrients and you're running a serious surplus.