Everyone wants to stay strong, lean, and healthy as they get older–but are you really consuming enough protein for that to happen?
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If you’re like most people, the answer is no.
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​Here’s the problem: Protein synthesis drops with age. Sarcopenia, the age-related decline in lean muscle, increases as well.
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When you lose lean muscle, you lose functional capacity, your appearance changes–hey, saggy skin–and your metabolic rate slows down–making it easier to add body fat.
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Getting lots of protein–around 1g per 1lb of body weight- is crucial to look, feel, and perform your best.
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Here’s why:
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1. High Protein Diets Help You Maintain Lean Muscle as you get older.​
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Research from the American Journal of Clinical Nutrition in 2017 uncovers protein as a crucial ally in maintaining muscle health and lowering mortality risk as we age (Houston DK, Nicklas BJ, Ding J, et al.). Protein is not just for bodybuilders–it helps you stay strong, functional, and healthy.
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​2. High Protein Diets Support Improved Insulin Sensitivity.
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In other words, you have better blood sugar control and in many cases, lose fat and build muscle easier.
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A study published in the "Journal of Nutrition" (2003) examined the effects of high-protein diets on insulin sensitivity in overweight and obese individuals. The researchers found that a higher protein intake improved insulin sensitivity and glucose metabolism

3. High Protein Diets Help You Control Hunger​
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Being overweight is a surefire way to increase your chance of an early death. High protein diets have been shown to reduce ghrelin and increase levels of peptide YY and CCK-hormones that suppress appetite-, according to a study 2006 in the American Journal of Clinical Nutrition" and a 2015 study in the Journal of nutrition.
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This leads to improved satiety and by extension, helps you lose that stubborn fat.
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​4. Stay Strong, Stay Active.​
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According to a 2017 study in Securing Physical Function in the Journal of Post-Acute and Long-Term Care Medicine '17 (Beasley JM, Wertheim BC, LaCroix AZ, et al.), older women who consume a greater amount of protein were found to sustain physical function for longer.

5. Prevent Cognitive Decline–Potentially Reduce Alzheimer's Risk
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​A study published in the "Journal of Alzheimer's Disease" (2015) investigated the association between protein intake and cognitive decline in a cohort of older Japanese adults. The study found that higher total protein intake was associated with a lower risk of cognitive decline, especially among participants with the apolipoprotein E ε4 allele, a genetic risk factor for Alzheimer's disease.
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​So, what should you do? Here are my recommendations:​
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Eat the best quality protein you can afford: grass fed, free range, wild-caught.
Eat .82-1g of protein per 1lb of body weight, which is 160-200g per day for a 200lb person.
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Space out your protein intake–I like our 4-4-40 Muscle Meal Method
4 meals 4 hours apart and 40g of protein per meal.
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Want to learn more about how it works?
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Catch the youtube video here:
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-Eric

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