Are You Getting Enough of This Longevity Super-Nutrient?

Protein isn’t just for those looking to build muscle—it’s essential for maintaining strength, bone health, and independence, especially as we age. Yet, most older adults aren't getting nearly enough. Let’s dive into how protein can supercharge your health and longevity and exactly how much you really need daily.

Quick Take:
🟢 Cost: Affordable
🟢 Actionable: Easy dietary adjustments
🟢 Impact: High for muscle strength, bone health, and overall longevity

The Idea

As you age, preserving muscle and bone health becomes crucial. The unfortunate reality: muscle loss (sarcopenia) and bone density decline dramatically accelerate past age 40–50, impacting independence, strength, mobility, and even longevity.

The good news? Increasing dietary protein is one of the simplest, most impactful interventions for healthy aging. Protein provides the essential amino acids needed to maintain muscle, promote bone density, support immune function, and sustain metabolic health—crucial components of extending your healthspan.

The Evidence

📚 Research Highlights:

• A landmark 2016 review in Nutrients recommends older adults consume between 1.2 and 2.0 grams of protein per kilogram of body weight daily—significantly higher than the general recommendation for younger adults (0.8g/kg).

• Increasing protein intake to recommended levels significantly reduces risks of sarcopenia, falls, fractures, infections, and cognitive decline in older adults.

• A 2020 Study in Journal of Nutritional Science highlights that protein-rich diets combined with strength training markedly improve muscle strength, functional independence, and longevity in adults over 60.
  

Deep Dives Worth Exploring:

🖥️ Dr Andrew Huberman’s with Dr. Gabrielle Lyon, How to Exercise & Eat for Optimal Health & Longevity

🎧Dr Rhonda Patrick, The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle

The Action

Here’s exactly how to ensure you’re getting enough protein daily:

Recommended Protein Intake by Age & Sex:

• Adults (18–50 years):

  • Women: 0.8–1.0 grams protein/kg body weight

  • Men: 1.0–1.2 grams protein/kg body weight

• Older Adults (50+ years):

  • Women: 1.2–1.6 grams protein/kg body weight

  • Men: 1.4–2.0 grams protein/kg body weight

Example: A 70 kg (154 lbs) woman aged 55 would aim for around 84–112 grams of protein per day.

Prioritize Quality Protein Sources:

• Animal-based: eggs, lean meats, fish, Greek yogurt, cottage cheese

• Plant-based: legumes, beans, tofu, tempeh, quinoa, nuts and seeds

• Consider protein supplementation if necessary (whey, pea, or collagen protein powders)

Actionable Tips:

1. Spread protein evenly across three meals, ~25–40 grams each meal, to maximize muscle synthesis.

2. Incorporate resistance training 2–3 times weekly to maximize protein’s benefits and preserve muscle.

3. If appetite is reduced, prioritize protein at the beginning of meals.

What’s Next?

Take action now:
1) Calculate your optimal daily protein needs (your body weight in kg x recommended grams above).
2) Track and meet your protein intake needs for a week and track how you feel.

Want to make it even easier? There are an abundance of protein powders to help you meet you daily protein needs.

Start today—your muscles, bones, metabolism, and future self will thank you.

To your longevity and strength,

Longevity Daily

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