#369 ‒ Rethinking protein needs for performance, muscle preservation, and longevity, and the mental and physical benefits of creatine supplementation and sauna use | Rhonda Patrick, Ph.D.

In this episode of The Drive, Peter Attia interviews Dr. Rhonda Patrick, focusing on protein intake, creatine supplementation, and sauna use. They discuss the inadequacy of the current RDA for protein, advocating for a minimum intake of 1.2 grams per kilogram of body weight to avoid negative protein balance, especially for older adults. The conversation covers anabolic resistance, the importance of resistance training, and the role of protein in preventing frailty and sarcopenia. They also address protein intake during pregnancy, adolescence, weight loss, and while using GLP-1 agonists, while dispelling concerns about mTOR and cancer risk. The discussion shifts to creatine, highlighting its benefits for strength, endurance, cognition, and brain health, suggesting a daily dose above 5 grams. Finally, they explore the science of sauna use, including cardiovascular adaptations, heat shock proteins, dementia risk reduction, and best practices for temperature, duration, and frequency, while comparing infrared and traditional saunas.