Shocking Truth About Protein & Why You Need To Eat More For Longevity | Dr. Mark Hyman

A study published in the journal Cell Metabolism in 2014 found that mice that consumed a diet with 25-35% of their calories from protein lived longer than mice that consumed diets with either lower or higher protein levels. The researchers believe that this may be due to the fact that moderate protein intake helps to maintain muscle mass and function, which is important for overall health and longevity.

Another study, published in the journal Nature in 2020, found that people who consumed a moderate amount of protein (10-19% of their calories) had a lower risk of death from all causes than those who consumed either less or more protein. The researchers believe that this may be due to the fact that moderate protein intake helps to regulate blood sugar levels and reduce inflammation, two factors that are associated with increased mortality risk.

Too much or too little protein may be harmful

Consuming too much protein may be harmful to health, particularly in older adults. A study published in the journal The American Journal of Clinical Nutrition in 2017 found that older adults who consumed more than 1.2 grams of protein per kilogram of body weight per day had a higher risk of death from all causes than those who consumed less protein. The researchers believe that this may be due to the fact that consuming too much protein can put strain on the kidneys and liver.

On the other hand, consuming too little protein may also be harmful to health. A study published in the journal The Journal of the American Medical Association in 2016 found that older adults who consumed less than 0.8 grams of protein per kilogram of body weight per day had a higher risk of death from all causes than those who consumed more protein. The researchers believe that this may be due to the fact that consuming too little protein can lead to muscle loss and weakness, which can increase the risk of falls and other injuries.

Recommendations for protein intake

The recommended daily intake (RDI) of protein for adults is 0.8 grams of protein per kilogram of body weight per day. However, this is just a general guideline, and individual protein needs may vary depending on age, activity level, and other factors.

In general, it is best to aim for a moderate protein intake throughout life. This means consuming enough protein to meet your body’s needs, but not so much that it puts a strain on your kidneys or liver. If you are unsure about how much protein you should be consuming, it is always a good idea to talk to your doctor.

Sources of protein

There are many different sources of protein, including:

• Animal sources: Meat, poultry, fish, eggs, and dairy products are all good sources of protein.
• Plant sources: Legumes, beans, nuts, seeds, and soy products are all good sources of plant-based protein.

Tips for incorporating more protein into your diet

If you are looking for ways to incorporate more protein into your diet, here are a few tips:

• Add beans, lentils, or tofu to your soups, stews, and salads.
• Snack on nuts, seeds, or yogurt.
• Choose lean cuts of meat and poultry.
• Eat eggs for breakfast.
• Add protein powder to smoothies or shakes.

By following these tips, you can easily meet your daily protein needs and enjoy the many health benefits that protein has to offer.