Max Lugavere on higher protein intake (1.2–1.6 g/kg/day): recommends

Max Lugavere recommends a daily protein target of 1.2–1.6 g/kg of body weight, with 1.2 g/kg as the floor, rising to 1.6 g/kg for those who resistance-train (citing researcher Stuart Phillips at McMaster), evenly distributed across meals. His stated reasoning is that adequate protein preserves muscle mass, insulin sensitivity, and — indirectly — cognition.

He framed the 2026 update to federal dietary guidelines, which raised protein recommendations to roughly 1.2 g/kg/day, as vindication of a position he had long held, per his September 2026 appearance on Dr. Will Cole’s show.

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