Audit a URL →

Sign in Sign up free

Loading…

Weekly · Sunday Morning

Five longevity claims.
Worth your time.
Every Sunday.

Last Sunday

Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

5 audits·1 verdict change·0 affiliate links·Every Sunday

Joining 1,247 readers — founders, MDs, and longevity-obsessed people who fact-check their own health decisions.

Browse

Decisions Claims Content Creators

Product

Audit a URL Sunday roundup API (soon)Pricing

About

FAQ Methodology Editorial Standards Corrections Press & brand RSS feed

Legal

Terms of Service Privacy Policy DMCA

Finally, something serious in this space.
Because we actually read the papers.

© 2026 Whalespan. Independent, evidence-graded longevity.

Nutrition advice for gaining muscle | Peter Attia and Layne Norton — Whalespan

Content›Video›Nutrition advice for gaining…

Nutrition advice for gaining muscle | Peter Attia and Layne Norton

Peter Attia11m · 2024-05-28

Claims Made

21

Claims Supported

20

Support Rate

95%

Support rate

20 of 21 claims supported

20 supported1 partial / not

Claims from this content

18

◐Partially SupportedWeight gain and weight loss occur in distinct phases with periods of stability in between.◐Partially SupportedProgress in a gaining phase should be assessed on a monthly average rather than daily fluctuations.✓Well SupportedA slight caloric surplus of 100-200 calories per day above maintenance is recommended for muscle gain.◐Partially SupportedIndividuals likely have not reached their genetic limit for muscle growth, even if progress seems minimal year-over-year.Partially Supported

More from Peter Attia

Peter Attia on Zone 2 Cardio

Peter Attia on Rapamycin (with Matt Kaeberlein)

Attia walks back the clinic protocol: too aggressive for healthy adults

Discussion

Native comments, Twitter mentions, and Reddit threads about this content — surfaced together so the conversation isn't fragmented across platforms.

M

Share your read of this content…

Posting publicly as you · linked to your social profiles

Sort by:

AV

A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

NP

N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

◐

Focus on high stimulus, low fatigue resistance training movements to accumulate more volume over longer periods to maximize gains while minimizing fatigue.

◐Partially SupportedConsuming 1,000 calories a day, even if predominantly protein, for two weeks is unlikely to result in lean mass gain for experienced trainees.

◐Partially SupportedPeter Attia has used aggressive caloric deficits of 750-1000 calories for 2-3 weeks, followed by maintenance periods of equal length, for weight loss.

◐Partially SupportedAn energy deficit activates AMPK, which inhibits mTOR, conserving energy and making muscle remodeling unlikely.

◐Partially SupportedFor trained individuals, the lean mass to fat mass ratio gained during weight gain can be around 50/50 or 40/60.

◐Partially SupportedGaining five pounds of total body weight, with three pounds being lean mass and two pounds being fat mass, should ideally take at least 12 weeks.

◐Partially SupportedResistance training tends to result in fat loss during fat loss phases.

◐Partially SupportedA reasonable daily protein target for an 180-pound individual with low 20s body fat percentage is 200 grams, assuming no adverse effects.

◐Partially SupportedFor well-trained individuals, fat loss should be slow to retain lean body mass, and weight gain should be slow.

◐Partially SupportedAn energy deficit impairs lean body mass accrual by decreasing basal protein synthesis.

✕Not SupportedAttempting a 'super lean' gaining phase can lead to frustration, overconsumption of calories, and poor outcomes.

◐Partially SupportedDiet breaks, where individuals eat at maintenance calories, are a strategy to facilitate fat loss sprints.

◐Partially SupportedFor older individuals who have been training for a long time, gaining lean mass without some increase in body fat is unlikely.

◐Partially SupportedBody fat percentage may increase during a weight gain cycle as a normal part of a long-term body composition strategy.