The Long Haul: Protein

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Welcome to The Long Haul! Every week, I’ll explore a longevity topic and then give a roundup of the big news in longevity.

This week I dove into protein consumption.

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Today's Topic: Protein

I feel like we’re always being told to eat more protein.

But we eat way too much – 2x more than we should.

So let's set the narrative straight on protein consumption.

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Why is protein essential?

Protein is comprised of amino acids, the building blocks of our bodies.

Protein helps:

1. Build bones, muscle, cartilage and skin
2. Repair tissues
3. Oxygenate the body
4. Help to digest food through enzyme synthesis
5. Aid hormone regulation [1]

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Are some proteins better than others?

The “Carnivore Diet” is an interesting fad that promotes eating lots of animal-based proteins for wellness.

The thesis around the diet is that animal proteins have a higher bioavailability so we consume more protein per gram of food eaten, which is true. The catch is that eating too much protein negatively impacts our longevity.

Protein bioavailability describes how well dietary proteins can be absorbed, used, and incorporated into the body’s metabolic functions. [2]

Factors affecting protein bioavailability include:

• Protein source: animal proteins are more digestible than plant proteins, this is measured using the Digestible Indispensable Amino Acid Score (DIAAS)

• Processing methods: the way protein is cooked before consumption
• Interactions: the other foods consumed alongside the protein
• Rate of digestion: proteins that are digested quickly (animal proteins) can increase protein synthesis

But just because a protein is more bioavailable, doesn’t mean it’s all you should eat. Low-DIAAS foods provide other essential nutrients that aren’t as bioavailable as high-DIAAS foods. It’s all about balance.

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How do I optimize protein intake?

A high protein diet in middle age is associated with higher mortality. So “eat more protein” messaging can be harmful to our longevity. [3]

But, in adults 65 and over, a high-protein diet is linked to lower mortality as it reduces the risk of age-related muscle loss. [3]

To optimize protein intake, follow the recommended protein intake guideline of 0.36 grams of protein/lb of body weight. [4]

For perspective, a 150lb person only needs to consume one boneless, skinless chicken breast per day (~54g of protein) to hit their daily required intake. Which personally, is way less protein than I thought.

Interested in learning what your daily nutrient intake requirements are? Check out this personalized calculator.​

The Haul: What you can’t miss in longevity this week

Twitter

• ​1% of people are responsible for 24% of the health spending in America​

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Podcasts

• Huberman covers female-specific exercise and nutrition:
  • Active women should not intermittent fast as it increases cortisol (stress hormone) levels
  • Resistance training is the most important pillar of exercise for women of all ages – minimum 3x/week
  • Eat a minimum of 35g of protein within 45 minutes of exercise to see muscle gains from the exercise
    • The window of time to recoup gains post workout is shorter in women than in men (60mins vs. 3hrs)
  • Contraceptives can impact training ability, some women show higher VO2 max when they are not taking contraceptives
    • IUDs are the least likely to impact training
  • Women reap more benefits from sauna and heat exposure than cold plunge and cold exposure
    • Heat elicits a stronger serotonin signal from the gut
  • Post workout replenish with electrolytes and sauna for 30 minutes to stimulate the production of red blood cells

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Thanks for reading.

– Robyn

[1] https://www.piedmont.org/living-real-change/why-is-protein-important-in-your-diet

[2] https://www.mdpi.com/2304-8158/13/11/1771

[3] https://www.nih.gov/news-events/nih-research-matters/protein-consumption-linked-longevity​

[4] https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096​

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​DISCLAIMER: None of this is medical advice. This content is strictly educational.