🧬 Rethinking Protein, Creatine, and Saunas with Dr. Peter Attia & Dr. Rhonda Patrick

This week, we’re in for another treat, as Dr. Peter Attia sat down with Dr. Rhonda Patrick to talk about three of her most recent obsessions, protein, creatine, and saunas. And no worries, this won’t be just a meathead conversation—we’ll be diving into the effects on the brain for both creatine and sauna use!

💪 Protein: The Foundation for Health and Longevity

Protein is far more than a muscle-building macronutrient—it’s essential for repairing tissues, producing enzymes and hormones, maintaining immune function, and preserving lean mass as we age.

Dr. Peter Attia & Dr. Rhonda Patrick emphasizes that skeletal muscle is a core marker of longevity. The more lean muscle you maintain, the better your insulin sensitivity, metabolic health, and resistance to age-related decline. Sarcopenia (age-related muscle loss) begins around age 30, but sufficient protein intake and strength training can slow or reverse it.

Actionable Takeaway:
Prioritize consistent daily protein intake—not just post-workout—to support overall health, not just aesthetics.

⚖️ How Much Protein Do You Actually Need?

The long-standing RDA of 0.8g of protein per kilogram of body weight is only enough to prevent deficiency, not optimize health or performance. Newer research supports higher intakes for muscle growth and longevity.

Updated Recommendations:

• General health: 1.2–1.6 g/kg per day

• Athletes & active individuals: 1.6–2.2 g/kg per day

• Older adults: 1.8–2.4 g/kg per day to combat muscle loss

For example, someone weighing 150 pounds (68 kg) should target 110–150 grams of protein daily, spread throughout the day.

Actionable Takeaway:
Use a food tracker to monitor your intake. Most people underconsume protein by 20–40% compared to optimal levels.

🥩 Protein Quality and Sources

Not all proteins are created equal. The quality of protein depends on its amino acid composition and digestibility. High-quality proteins provide all nine essential amino acids (EAAs), especially leucine, which triggers muscle protein synthesis (MPS).

✅ Top Protein Sources:

• Animal-based: Eggs, fish, chicken, lean beef, Greek yogurt, whey protein

• Plant-based: Soy, lentils, quinoa, pea protein, tempeh (combine to complete amino acid profile)

• Supplemental: Whey or casein for convenience and recovery

Leucine threshold: Aim for 2–3g of leucine per meal (~25–40g total protein) to stimulate MPS effectively.

Actionable Takeaway:
Mix and match protein sources. Vegans can add EAAs or leucine supplements to enhance muscle protein synthesis.

🕒 Timing and Distribution: Protein Spacing for Maximum Gains

When it comes to protein, timing and frequency matter almost as much as total intake.

Studies show that spreading protein evenly across 3–5 meals per day yields greater muscle protein synthesis than eating most protein in one sitting.

Optimal Strategy:

• Eat 25–40g of protein per meal

• Space meals every 3–4 hours

• Include a slow-digesting protein before bed (casein, cottage cheese) to support overnight recovery

Actionable Takeaway:
Instead of focusing only on post-workout protein, think “protein pacing” — consistent intake every few hours maximizes results.

🏋️‍♂️ Exercise Synergy: Protein Works Best with Strength Training

Protein alone won’t build muscle—resistance training amplifies the body’s ability to use dietary protein efficiently.

When you lift weights, your muscles become more sensitive to amino acids for up to 24–48 hours. Pairing protein intake with exercise boosts growth, recovery, and metabolic efficiency.

Best Practices:

• Strength train 2–4 times per week

• Consume 20–40g of protein within 1–2 hours post-workout

• Focus on compound lifts like squats, presses, and pulls for full-body results

Actionable Takeaway:
Think of training as the “on switch” and protein as the “building material.” Both are essential for progress.

🧓 Protein and Longevity: Balancing Growth and Healthspan

Some people fear that high-protein diets may reduce lifespan by increasing mTOR activation (a growth-promoting cellular pathway). However, they clarifies that context matters:

• Active adults benefit from higher protein due to greater turnover and repair demands.

• Older adults require higher intake to prevent frailty and sarcopenia.

• The real longevity risks come from overeating and inactivity, not protein itself.

Actionable Takeaway:
Pair protein with nutrient-dense foods (vegetables, fiber, omega-3s) and regular exercise to support both performance and lifespan.

⚗️ The Role of Creatine: Power, Performance, and Brain Health

Creatine is one of the most researched and effective supplements for muscle growth, strength, and even cognitive performance. It helps regenerate ATP—the body’s primary energy molecule—enhancing power output, recovery, and training capacity.

🔍 Benefits:

• Increases muscle mass and strength

• Enhances neuromuscular performance and explosive power

• Improves brain energy metabolism, supporting memory and focus

• Aids muscle recovery and hydration at the cellular level

Dosage:

• 3–5 grams daily (no cycling needed)

• Can be taken any time of day, preferably with a meal

For vegetarians/vegans: Supplementation is especially beneficial since dietary creatine intake is lower without animal protein sources.

Actionable Takeaway:
Creatine isn’t just for athletes—it’s a safe, evidence-backed supplement for anyone seeking better strength, endurance, and brain health.

Attia’s Pro-tip:
If you’re supplementing with creatine your creatinine levels may appear elevated on a lab test, which can raise concern for your healthcare provider. To get a more accurate, muscle-independent assessment of your kidney function, ask your doctor to include cystatin C in your next kidney panel.

🧠 Key Takeaways for Health and Performance

1. Eat 1.6–2.2g protein per kg of body weight daily

2. Prioritize complete, leucine-rich protein sources

3. Distribute intake across 3–5 meals per day

4. Pair protein with resistance training for maximum benefit

5. Use creatine to enhance strength and brain health

6. Monitor kidney health with cystatin C, not just creatinine

7. Aim for lifelong consistency—not perfection

🔍 Final Thoughts

Dr. Peter Attia & Dr. Rhonda Patrick deep dive into protein science reframes the nutrient as a lifelong investment in strength, brain health, and longevity. By combining optimal protein intake, smart supplementation (like creatine), and modern health tracking tools (like cystatin C), you can train harder, recover faster, and stay healthier for decades to come.