Register

Andrew Huberman@huberman-protocolsweb

Maintenir un apport protéique élevé pour soutenir la masse musculaire.

what it claims

Consume between 1.3 and 2.2 g of protein per kg of body weight daily to preserve muscle mass, even when not seeking to gain weight or muscle.

holds up

This recommendation is based on particularly solid scientific data. The International Society of Sports Nutrition (ISSN), in its official position stand as an expert consensus…

noli's read

This recommendation is based on particularly solid scientific data. The International Society of Sports Nutrition (ISSN), in its official position stand as an expert consensus, specifically recommends between 1.4 and 2.0 g/kg per day to maintain muscle mass in active individuals. Furthermore, a landmark meta-analysis published by Morton and his team in the British Journal of Sports Medicine shows that the benefits for lean body mass plateau around 1.6 g/kg per day, with the upper limit of efficacy situated at 2.2 g/kg. Another recent meta-analysis confirms that an intake of at least 1.3 g/kg effectively protects against the loss of muscle tone during an energy deficit or a decrease in activity. This advice is therefore scientifically accurate and perfectly dosed for preserving bodily vitality on a daily basis.

the sources

Claimed by Andrew Huberman. Noli grades the claim, never the person.

Decoded by Noli · July 13, 2026 · the original post

What the graded evidence says

Effect: CV events, high-risk patients on high-dose EPA (REDUCE-IT) — -25% relative (high-risk only)
Measured on: REDUCE-IT: 8,179 statin-treated high-risk patients

Strong for a specific medical use; modest for everyday wellness.

Others on this

Prepare breakfast sandwiches made with eggs, vegetables, and protein in advance (meal prep) and freeze them to have a quick, satiating, and energizing meal for busy mornings.

holds upKylie Sakaida

Vitamin C is a well-documented, essential cofactor for collagen synthesis (it activates the enzymes that stabilize its structure); gelatin supplies the basic amino acids (glycine, proline, hydroxyproline). The biochemistry behind this recipe holds up — what isn't directly measured is the visible effect on 'skin glow.'

mixedAnton Closmain

Sleep isn't dead time for your muscles — muscle protein synthesis keeps repairing and rebuilding tissue damaged during the day while you're out.

holds upDavid Abbasi, MD

Noli has read similar claims

Other advice in the Register that leans on the same research.

To support heart, brain, and immune system health, it is recommended to use a high-quality omega-3 supplement (with transparent purity testing) to compensate for insufficient intake in the modern diet.

holds upSteph Grasso, MS, RD

Get your vitamin D and triglyceride levels tested at the onset of menopause, as the drop in estrogen naturally increases cardiovascular risk. To address this, it is recommended to supplement with vitamin D, vitamin K2 (to guide calcium toward the bones rather than the arteries), and 2g of EPA-rich omega-3s to limit inflammation and regulate blood lipids.

holds upMary Claire Haver, MD

Omega-3s (especially in EPA/DHA forms) are essential fats often lacking in our modern diet. Supplementing allows, in a scientifically proven manner but without miracles, for the reduction of inflammatory stress, the acceleration of physical recovery, the support of cardiac vitality, and the stabilization of mood.

holds upGreg /Major Mouvement ( kiné à bretelles )

Noli, a firefly holding its lantern, at rest

Seen something like this? Send it to Noli.

Paste any health post from TikTok, Instagram, YouTube or X — or the advice itself, if someone just told you. About ten seconds, no account needed.