How much Protein do I Need to Build Muscle (ER Doctor Explained)

How much protein do I need to build muscle? If you want to maintain muscle, stay strong, and protect your independence as you age, getting enough protein becomes increasingly important. In this video, I explain how much protein your body may need to build and preserve muscle, why muscle loss can begin earlier than many people realize, and how sarcopenia can affect strength, mobility, and healthy aging. We’ll also look at why grip strength is an important marker of overall health and longevity, and how the right combination of protein and resistance training can help you protect your muscle as you get older. Muscle is about much more than appearance. Maintaining lean muscle supports your metabolism, balance, physical function, and ability to stay active and independent throughout life. As an ER physician with more than 30 years of experience, I’ll break down the science and share practical, evidence-based strategies you can use to support muscle growth and healthy aging. Subscribe for weekly videos on protein for muscle growth, building muscle after 50, healthy aging, longevity, metabolic health, exercise, and nutrition. Welcome to Dr. Joanette MD Hi, I’m Dr. Joanette, an ER doctor, Blue Zone native, and founder of Optimum Health MD. I combine decades of emergency medicine experience with modern longevity science to bring you practical, evidence-based insights designed to help you live stronger and longer. Everyone is welcome here. Dr. Joanette’s Bio I’m the founder of Optimum Health MD, a medical practice dedicated to optimizing health and longevity. I graduated from New York Medical College in 1995 and am board-certified in Emergency Medicine. I am licensed to practice medicine in California and New York. This channel is separate from my duties as attending medical staff at Saint John’s Riverside Hospital and as an assistant professor at Albert Einstein College of Medicine and Lake Erie College of Medicine. The views expressed on this channel are my own. TIMESTAMPS: 0:00 Intro: you're losing muscle right now 0:34 Who I am & why this matters 0:56 The quiet decline: what sarcopenia is 2:32 The longevity connection: grip strength & mortality 4:09 Why exercise alone isn't enough 5:16 The protein gap: why the RDA isn't the target 6:57 Why aging makes this harder (anabolic resistance) 7:47 No pill can do what protein does 8:10 How much protein you actually need 8:43 Why protein timing matters 9:38 Does protein source matter? 10:01 Why protein needs resistance training too 11:45 What this means for your independence 12:07 Final thoughts & working with Optimum Health MD STUDIES REFERENCED: Bauer J, et al., 2013, Journal of the American Medical Directors Association (PROT-AGE Study Group): https://pubmed.ncbi.nlm.nih.gov/23867520/ Leong DP, et al., 2015, The Lancet (PURE Study — grip strength & mortality): https://pubmed.ncbi.nlm.nih.gov/25982160/ Mamerow MM, et al., 2014, Journal of Nutrition (protein distribution & muscle synthesis): https://pubmed.ncbi.nlm.nih.gov/24477298/ 📌 If this is useful to you, I go deeper on it at my practice, Optimum Health MD, where my team and I build individualized health and longevity plans. Link below if you want to learn more. Thanks for watching, and I'll see you in the next one. Don’t forget to subscribe for more health tips and recipes! @DrJoanette Website: optimumhealthmd.com Follow for More! Instagram: https://www.instagram.com/growwithdrjoanette/ Facebook: https://www.facebook.com/Dr.JoanetteMD Twitter: https://www.x.com/@growwithdrjo TikTok: https://www.tiktok.com/@drjoanette DISCLAIMER: As a physician passionate about health education, I want to be clear that while I share evidence-based information, I am not your personal doctor and don't know your unique medical history. The recipes and wellness tips I provide are for educational purposes only. Before making any dietary or lifestyle changes based on my content, please consult with your healthcare provider, who understands your specific health needs and can offer personalized guidance. Your well-being matters, and I'm here to support your health journey alongside the care you receive from your medical team. #Protein #MuscleHealth #Sarcopenia #Longevity #ERDoctor #HealthyAging #GripStrength #ResistanceTraining #LongevityScience #AntiAging