Consume 2 grams of protein per kilogram of body weight per day to preserve muscle mass, especially when in a caloric deficit.

holds up

The importance of protein for muscle retention is widely validated by science. The literature, particularly meta-analyses (e.g., Morton et al., 2018), confirms that high intake…

noli's read

The importance of protein for muscle retention is widely validated by science. The literature, particularly meta-analyses (e.g., Morton et al., 2018), confirms that high intake promotes muscle protein synthesis and limits loss during weight loss. The figure of 1.6 to 2.2 g/kg is often cited as an optimal range for active individuals or those in an energy deficit. However, this level is not necessarily required for the general sedentary population, for whom recommended intakes are much lower. There is no proven risk to the kidneys in healthy individuals, but the benefit plateaus beyond a certain threshold. The advice is therefore very solid in a context of performance or muscle maintenance, while potentially being higher than what the body strictly needs for simple metabolic survival.

the sources

Claimed by Peter Attia. Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: B

Effect: mindfulness meditation vs active control on anxiety, depression, pain, and attention (meta-analysis of RCTs) — anxiety effect size 0.38 (95% CI 0.12-0.64) at 8 weeks; depression 0.30 (0.00-0.59); pain 0.33 (0.03-0.62); low/insufficient evidence for effects on attention
Measured on: diverse adult clinical populations

Effects on stress and mood are small-to-moderate; the evidence that meditation improves attention or concentration specifically is weak. It was not better than other active treatments like exercise or therapy.