Even if you are healthy and eating normally, one week of bedrest can cause the loss of approximately 1.4 kg (over 3 lbs) of muscle mass.

In adults aged 50-65, a high-protein diet was linked to a 74% higher risk of all-cause mortality and a four-fold increased risk of dying from cancer.

The negative health effects of high protein intake were primarily associated with animal protein, whereas plant-based protein was not found to be a problem.

After age 65, the negative associations with high protein reverse, and a higher intake becomes beneficial for reducing cancer mortality and frailty.

The 'catabolic crisis model' proposes that we lose muscle not gradually, but in rapid bursts during short periods of inactivity or illness, which we don't fully regain.

After reviewing all the evidence, the speaker recommends a new optimal protein target of 1.2g per kilogram of ideal body weight, which is lower than many popular recommendations.

Contrary to common advice, a recent study showed that patients with mild to moderate chronic kidney disease had 33% lower mortality with a higher protein intake.

The speaker personally uses pea protein powder because it is plant-based and low in the amino acid methionine, which has been linked to cancer growth.