My take on Protein for those under and over age 50
Last week I presented data on how to prevent the dangers and consequences of falling—by preventing falls by 2 minutes a day of what I had to do many times for 15 or 30 minutes in grade school (I was a bad boy), by taking a learn to fall class and by six other choices you can make.
That article brought questions (you can email me at DrMikeRealAge@gmail.com or at roizenm@ccf.org and put question in the subject line) about how much protein we should consume to prevent frailty and to keep strong muscles and bones.
One side not—after having the great author of the Complete Book of Pickleball –a wonderful book that includes injury prevention—as a guest on my YOU The Owner’s Manual Podcast last week, I suffered a gastroc muscle tear while trying to defend my honor versus a power hitting 7 year old grandson—so I am writing this to reaffirm my protein beliefs and to encourage me to strengthen my muscles --- I did warm up, etc and it happened late in our planned hour—so probably a lack of over-hydration and salt in the hot sun and vigor of keeping honor versus a 7 year old did me in.
So here’s my take on protein intake and specifically protein with leucine –as in salmon, egg whites, and peanuts (and only peanut peanut butter).
Another aspect to discussing this now is four relatively recent peer reviewed published studies that seem to contradict each other on the amount of protein each of us 13 to 30, 30 to 50 and over 50 (ActualAge or RealAges are not used here but calendar age to keep your ActualAge or RealAge as young as possible).
A recent study reveals that restricting your daily calorie intake so it is reduced by just 12% can help build strong muscles and keep healthy-aging genes doing their job. A National Institute of Aging (NIA) analysis looked at data from the Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy (CALERIE) study and found that over a two year stretch, that small decrease in calorie intake upregulated genes that generate energy and stimulate metabolism, while tamping down genes associated with the stress response and genes that make inflammatory proteins—and that helps protect your heart and brain from premature aging
https://www.nih.gov/news-events/news-releases/calorie-restriction-humans-builds-strong-muscle-stimulates-healthy-aging-genes; Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy (CALERIE) | National Institute on Aging (nih.gov).
Another recent study reveals that an all the time protein-heavy diet increases your risk for cardiovascular disease risk. Research, published in Nature Medicine found when protein intake (that includes red meat and processed red meat) exceeds 22% of daily calories (about 25 grams or more per meal in a three meal diet) all the time it increases the process that promotes atherosclerotic plaque that clogs up arteries.
The problems IMHO with this association study:--the quality of the protein and the need for a break from protein intake are both evident from much research. Red meat triggers inflammation, and IMHO other data indicate a break of 5 days a month from a protein/leucine heavy diet are needed.
Identification of a leucine-mediated threshold effect governing macrophage mTOR signalling and cardiovascular risk | Nature Metabolism
and High-Protein Diets Linked to Amino Acid Activation of ASCVD Pathway | tctmd.com
A third recent study in the American Journal of Clinical Nutrition (AJCN) that looked at decades of data on over 48,000 women reveals a substantial advantage of protein rich diets. Women in middle age (45-60 I think in this study) who got most of their protein through a plant-based diet increase their chances of aging healthfully—physically, cognitively and emotionally—by a whopping 46%.
To quote the study, “Protein intake was significantly associated with higher odds of healthy aging. The ORs (95% confidence intervals) per 3%-energy increment with healthy aging were 1.05 (1.01, 1.10) for total protein, 1.07 (1.02, 1.11) for animal protein, 1.14 (1.06, 1.23) for dairy protein, and 1.38 (1.24, 1.54) for plant protein. Plant protein was also associated with higher odds of absence of physical function limitations and good mental status. In substitution analyses, we observed significant positive associations for the isocaloric replacement of animal or dairy protein, carbohydrate, or fat with plant protein (ORs for healthy aging: 1.22–1.58 for 3% energy replacement with plant protein).” And:
“In particular, protein intake plays an important role in maintaining good health status in older adults, especially in promoting physical function [9,10]. Data from clinical trials and observational studies suggest that higher protein intake is associated with decreased rate of muscle loss and improved physical performance in older adults [11,12]. Dietary protein also helps maintain physical mobility [9,13,14] and is associated with decreased risk of hip fractures and bone mass density loss [[15], [16], [17]]. Furthermore, dietary protein has been associated with maintenance of cognitive function [18,19].”—references from the AJCN paper.
https://www.medicinenet.com/plant_based_protein_may_extend_your_life/news.htm?ecd=mnl_day_011824 and https://ajcn.nutrition.org/article/S0002-9165(23)66282-3/fulltext
A fourth recent study –this one from researchers at Johns Hopkins who decided to find out why physical effort feels easy to some people and exhausting to others. They used Parkinson’s patients—who regularly supplement their dopamine levels—to see what was going on. Their discovery: When exercise seems too hard to even imagine doing it, it may be the result of low levels of that neurotransmitter/ hormone that influences pleasure, reward and motivation, as well as movement. One way to increase your dopamine levels to make muscle building exercise easier: Eat protein rich foods like salmon, turkey, legumes, and soy. They contain an amino acid that, down the road, helps promote production of dopamine.
https://www.eurekalert.org/news-releases/985850 and Dopamine facilitates the translation of physical exertion into assessments of effort (nature.com) https://my.clevelandclinic.org/health/articles/22581-dopamine
So my take (a lot more data and analyses than given here, but I’d need to write a book chapter or two—wait I did that-- to elaborate on all available data):
· From ages 13 to 50 we need about 1 gm of healthy protein per 2 pounds of body weight for optimal development and maturation (healthy protein IMHO is plant protein like nuts and seeds and legumes –peanuts and cashews are in this bucket—and healthy fish like salmon, ocean trout, anchovies, and sardines, and egg whites and chicken and turkey.
· After age 50, and for 25 days of the month we need about 1 gm of protein for every pound of body—that is twice as much as before age 50. And it should be spread out as the amino acid leucine ( a key ingredient in protein that you eat that stimulates muscle growth and repair) only stimulates muscle growth for about 4 hours after ingestion and reaches a peak at 4gm of leucine per 4 hour period.
· And 5 days a month, we should have minimal protein. This conclusion is based on Longo et al’s data (only the first of many studies showing the same results): 750 calories with a very low protein and content for 5 consecutive days to get to ketosis resets aging processes and genes to a younger age.
Changhan Lee and Valter Longo, “Dietary Restriction With and Without Caloric Restriction for Healthy Aging,” F1000Research 5 (January 29, 2016): 117, doi:10.12688/f1000research.7136.1.
How do I implement these conclusions with a love the food you eat and only eat food that loves you back.
23 to 26 days a month
Eat a salmon burger and mushrooms at 11-1130 am or a 5 egg-white veggie omlet (weekends)
Eat 3-4 egg whites or another salmon burger or peanuts at 3 pm with a slice or two of high protein whole grain bread
A 6 ounce piece of healthy fish or roasted chicken or equivalent of beans or quinoa or chia or soy or high protein whole grain pasta with some added protein at 7 pm or so.
5 days each month
A low-protein, low simple-carb diet of about 1,000 calories on day one and 750 calories for the next four days --it was mainly a tomato-corn-onion soup—
· 32 ounces of diced tomatoes,
· 32 ounces of water,
· 12 ounces of corn niblets,
· 12 ounces of water, and
· onions and spices to taste; serve up to 17 eight-ounce portions on the 750-calorie days), and then return to a Mediterranean-style diet on day six.
As you can see from my take it is tough to get the 1 gm of protein per pound of body weight but remember:
Food is a relationship –Just as you wouldn’t marry someone who tries to kill you every day, you should avoid foods that are trying to kill you. Find protein rich dishes you love.
Thanks for reading…Next week more of the solid science of longevity choices that can now make your RealAge and ActualAge younger while we wait to see if one or more of the 14 longevity Reboot choices that make 90 the new 40 work as well in humans as in small mammals –
Mike Roizen MD
PS by the way, we are still teaching a great Longevity Cooking, adventure and course in Lecce, Italy near the Adriatic Coast in late October: it was incredible fun last year – with a lot of protein in each meal—there are still 6 places available so do not delay signing up---
https://awaitingtable.com/cookery-courses-italy/long-courses/how-to-eat-and-drink/
here is a link to the video from last year: