5 Reasons to Prioritize Protein
This might come across as rather unorthodox, but I am starting to believe that adequate protein is the most crucial component to every diet, regardless of eating preferences, for optimal longevity and wellbeing. When I’m considering what constitutes graceful aging, I define it as successfully combating gravity (posturally speaking), having minimal inflammation and a roaring metabolism, being antifragile (not susceptible to broken bones), and being able to maintain optimal cognitive function (memory, clarity, focus). All of which, I believe, is rooted in optimal movement and protein intake. (Yes, fat ratios of Omega 3’s vs. 6’s play vital roles, and there are many other macro and micronutrients we could make an argument for, but hear me out).
So, why exactly is protein so beneficial? (In making these points, I’m assuming that you are incorporating some sort of movement/resistance training… because literally, everyone SHOULD be, if not this is your sign to get off your butt and get moving).
1. Protein Decreases Inflammation
When presented with the stimulus of exercise, your muscles are torn down and ripe for being built back bigger and stronger than before. Pair the muscles primed for growth with an increase in our protein intake to optimal levels, and we are actively increasing a key component of recovery as well. By recovering better, and putting high-quality building blocks in the form of quality proteins into our body, we’ll be building precious muscle.
The muscle acts as a glucose (blood sugar) sponge, pulling it in to use for energy or to store in the form of glycogen. The more muscle we have, the easier it is for our body to metabolize or store the glycogen. The better we are at using and storing glycogen, the lower our systemic inflammation because of stable blood sugar levels. Long story short: increase muscle, decrease inflammation.
2. Makes You Antifragile
Here’s a fun fact: protein makes up about 50% of bone volume. We all know that bone density in the form of osteoporosis becomes a concern with age, especially in women. The absolute best way to combat this, hands down, is to pair your favorite form of resistance training with optimal protein intake.
Even in your 60s, 70s, and 80s, you shouldn’t break when you fall. Our bodies are meant to be antifragile and be able to withstand basic blows such as trips or falls, even in our later years. Our lack of positive physical stressors and imbalanced diets make us old and frail, and we chalk it up as “old age”. If you take away anything from this, take this: there is no such thing as being too old for exercise. In fact, if it’s hard to exercise and move, that tells you how desperately bad you need it. Go stress your body with some exercise more days than not, and you won’t wind up falling apart in front of a TV for the last few decades of life. That was so 20th century.
3. Increases Metabolism
No need to go into much detail here, it’s simple as this: more muscle, more calories burned by simply existing (called your basal metabolic rate). The more calories you burn by simply existing, the higher your metabolism.
I hope you’re starting to see a connection at this point. Increase your muscle mass and increase your metabolic health.
4. Improves Cognitive Function
Frequent movement paired with a quality diet rich in protein is a POWERFUL tool in combating cognitive decline with age. Heard of Alzheimer’s before? It’s looking like that *might* be type-3 diabetes, which we know comes from insulin resistance and wreaks havoc on the brain. What helps combat insulin resistance? You guessed it, MUSCLE! (Remember, it helps us pull glucose out of the blood to be burned or stored in the muscle belly as glycogen.)
We already know that movement and exercise help maintain healthy, dense brain tissue as we age. Move frequently, eat well, and lower your risk for inflammation that can affect your mood, focus, and memory.
5. Helps Maintain Postural Integrity & Prevent Injury
Aches and pains happen as we age, it’s pretty inevitable for most of us in our current digital work environments. Where many of us get it wrong is assuming that it’s “genetics” or “old age”, brushing off the reality that its 99% likely our own doing because we lack balanced strength and control of our joints, an inability to hold our frame in an anatomically correct position, and low overall body awareness.
By exploring ourselves through proper movement practices, and presenting ourselves with the positive stressors of resistance training, we increase our bone density, properly align and gain control of our joints, and are able to identify and source the root cause of our pain. As we work through the strengthening process, as we do in our Limitless program, we are priming our bodies to adapt to new proper movement mechanics. Having sufficient protein intake is going to be essential in getting the most out of those practices, helping attain optimal levels of body awareness and the ability to build strength and balance in new places.
The Key Takeaway:
You’re likely not eating enough protein and can benefit by getting to optimal amounts. At Whealth, we aim for 1g/protein per lb. of *ideal* body weight per day. If you’re interested in learning more about our nutrition philosophy, we cover our approach extensively in our LIMITLESS program. Our members are seeing their bodies change in ways they didn't know where possible, and you can too! Have any questions? Let me know! Until next time.