Month: May 2025

If you’ve ever heard that too much protein can harm your kidneys or increase cancer risk, you’re not alone—but you may have been misled. Here, Dr. Andrew Huberman sits down with Dr. Gabrielle Lyon to clarify the real science behind protein intake, muscle preservation, and metabolic health.

Dr. Lyon, a physician trained in geriatrics and nutrition, shares why one gram of protein per pound of ideal body weight isn’t just safe—it’s optimal for preventing obesity, protecting muscle mass, and supporting longevity. Together, she and Huberman dismantle long-standing fears around high-protein diets and explain why under-eating protein might be the bigger health risk, especially as we age.

At Clay, we see firsthand how inadequate protein intake contributes to fatigue, poor recovery, and long-term metabolic dysfunction. This episode gives you the tools and science to eat—and train—with more confidence and clarity.

Some of the topics they get into:

• Why one gram of protein per pound of ideal body weight is a smart, safe target
• How adequate protein protects against obesity, sarcopenia, and insulin resistance
• The real story behind protein and kidney health—why most fears are outdated
• What the latest research says about cancer risk and high-protein diets
• Why muscle mass is the organ of longevity—and how to preserve it as you age
• Practical tips for getting enough high-quality protein every day

Why This Matters: 

We lose muscle with age—but we don’t have to lose strength, resilience, or freedom. The Protein isn’t just a “macronutrient”—it’s a signal to your body that you’re building, not breaking down. As we age, preserving lean mass becomes one of the most important ways to guard against disease, frailty, and metabolic decline. This conversation brings clarity to a topic that’s long been clouded by myths, and it’s one we’re glad to echo in our work with clients at Clay.

Author

Clay Health & Care

Dr. Rhonda Patrick joins Peter Attia to explore one of the most important — and often misunderstood — drivers of healthy aging: muscle.

Dr. Patrick, a researcher known for translating cutting-edge science into practical tools, shares her updated perspective on protein intake, strength training, and why fasting might not be the golden ticket to longevity it’s often made out to be. Together, they break down why building muscle and fueling it properly — especially with adequate protein — is essential not just for athletic performance, but for long-term health, cognitive function, metabolic resilience, and independence as we age.

At Clay Health, we see it often: clients who prioritize muscle and protein consistently show stronger biomarkers and better outcomes. Whether you’re in your 30s or your 70s, this episode will reshape how you think about aging and vitality.

Why This Matters: 

We lose muscle with age—but we don’t have to lose strength, resilience, or freedom. The combination of adequate protein intake and strength training isn’t just for athletes; it’s the foundation for aging well. Dr. Patrick lays out the case for building a body that can carry you—literally—into your later decades.

Author

Clay Health & Care

In this in-depth conversation, Dr. Peter Attia sits down with Layne Norton, PhD — a powerhouse in nutritional science and strength coaching. At one point in the conversation, they arrive at the topic of creatine and go deep on one of the most studied supplements in existence.

If you think creatine is just about bulking or gym culture, think again. This episode is a masterclass in how creatine impacts everything from strength and lean mass to brain health, metabolism, and even aging.

But it doesn’t stop there. Layne and Peter also dig into evolving views on protein intake, energy restriction, and how to optimize fat, fiber, and overall diet based on actual data, not dogma.

We’re just focusing on a single clip, but we encourage you to watch the full episode.

Why This Matters: 

At Clay, we see similar patterns: people under-consuming protein, overlooking creatine, and chasing restrictive diets that ignore their actual biology. Creatine is one of the few supplements we consistently recommend — not just because it helps build strength and lean mass, but because the research shows benefits for cognition, aging, and mitochondrial health.

This episode clears the air. If you’re serious about performance, metabolism, or long-term vitality, this conversation is worth your time.

Author

Clay Health & Care

Most training and nutrition advice is still written about women — but not for them. In this episode, Andrew Huberman hosts Dr. Stacy Sims, who returns to set the record straight with the latest research on female-specific exercise, metabolism, recovery, and longevity. Whether you’re navigating your 20s, 40s, or postmenopause, you’ll get science-backed, actionable advice tailored to your body, your hormones, and your goals.

This is the kind of real-world, real-biology guidance we wish more people got earlier in life!

Episode Takeaways:

• How to train and eat based on your menstrual cycle (and why it works)
• Should women work out fasted? The real answer
• The best combination of strength, HIIT, and sprint training for health & performance
• How caffeine, supplements, and recovery strategies impact women differently
• Why traditional calorie-cutting and cardio-heavy plans often backfire
• Cold exposure, sauna, and sleep: what women need to know
• How to stay metabolically healthy and strong through perimenopause and beyond

Why This Matters: 

At Clay, we work with many who feel like their workouts and diets have “stopped working.” Aging requires evolving strategies. Most fitness and nutrition advice doesn’t account for the unique physiology, hormonal shifts, or aging patterns of women. That’s why we’re big on cycle-aware training, protein-forward fueling, and long-term strategies that actually support female metabolism, brain health, and energy.

Author

Clay Health & Care