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“Based on findings from more recent studies using stable isotopes, which more accurately assess muscle protein anabolism and catabolism, Dr. Phillips believes that eating 1.2 to 1.6 grams of protein per kilogram of bodyweight (about 0.5 to 0.7 grams per pound) is likely optimal for muscle protein synthesis, especially as one ages.”

Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.

“For many years, the prevailing wisdom has been that heavier loads are always better than lighter loads for building muscle. However, Dr. Schoenfeld's research indicates muscle adaptations can still occur with lighter loads.”

“Dr. Attia and Dr. Patrick agree that avoiding low vitamin D status is the clearest goal. Large prospective analyses consistently find higher risk at low 25-hydroxyvitamin D concentrations, while the evidence becomes less certain once people reach sufficiency.”

“A second randomized trial found that a single vitamin D3 dose taken with food increased vitamin D status, with a larger rise when the meal contained at least 15 grams of fat. These findings support taking vitamin D with a meal that contains some fat.”

Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.

Dr. Rhonda Patrick explores collagen peptides, high-dose niacin and vitamin B6, avoiding nano- and microplastics in her latest Q&A.

“In a randomized crossover trial, a standardized ashwagandha extract produced a modest testosterone increase in overweight men with mild fatigue, while a meta-analysis of five tongkat ali trials found a positive pooled effect with substantial variation across studies.”

“Dr. Schoenfeld presents failure training as an occasional tool for selected exercises and advanced trainees, not a requirement for every set, and he emphasizes that weekly volume can rise as a person pursues more complete gains.”

Dr. Kelly Starrett joins Dr. Rhonda Patrick to discuss building a durable body, reclaiming lost mobility, and raising more resilient young athletes.