A health newsletter for
adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Are You Getting Enough Protein?Why Older Adults Need More than they Think!I’ve talked about protein before, but it’s
one of those topics worth circling back to — especially as new research continues to shed light on how much of a difference it makes for older adults. Recently, I listened to an episode of Dr. Peter Attia’s podcast, The Drive, featuring Dr. Rhonda Patrick, that dives deep into this exact topic. The episode, titled
“Rethinking Protein Needs for Performance, Muscle Preservation, and Longevity,” does a great job of explaining why protein is such a cornerstone for healthy aging. I wanted to share a few highlights and practical takeaways for you. If you’re over 60, protein isn’t just about muscles — it’s about staying strong, steady, and
independent. It helps you get up from a chair, carry groceries, recover from workouts, and keep your metabolism humming. But here’s the thing: most older adults aren’t getting enough. Why Protein Matters More as we AgeAs we get older, our bodies become less efficient at using the protein we eat to rebuild and maintain muscle. It’s a natural process called “anabolic resistance.”
That means the same chicken breast
that built muscle easily at age 30 doesn’t go as far at 70. Without enough high-quality protein — and regular movement — we gradually lose muscle mass and strength, which can make daily tasks harder and balance less steady.
Protein also supports: - A healthy immune system
- Faster recovery after exercise or illness
- Strong
bones
- Better brain and mood health
How Much Protein do we Actually Need?For years, the common advice was 0.8 grams per kilogram of body weight per day (around 55 grams for a 150-pound person).
But newer research — including work discussed by Dr. Peter Attia and Dr. Rhonda
Patrick on his recent podcast — suggests that older adults may need closer to 1.2–1.6 grams per kilogram (that’s roughly 80–110 grams per day for a 150-pound person). That might sound like a lot, but spreading it out makes it manageable: 🥚 Breakfast: Greek yogurt and eggs (25 g) 🥗 Lunch: Chicken, tuna, or tofu (30 g) 🍛 Dinner: Salmon or lean beef (35 g) 🧃 Optional snack or shake (10–20 g) Consistency is key — your muscles need a steady supply of amino acids throughout the day to stay strong. A Deeper Dive If you enjoy learning the why behind the what, check out Peter Attia’s podcast episode:
🎧 “Rethinking Protein Needs for Performance, Muscle
Preservation, and Longevity” (with Rhonda Patrick, Ph.D.)
It’s a fascinating look at the science of protein, muscle health, and even the brain benefits of creatine and sauna use.
👉 Watch or Listen here
What This Means for YouStart by adding just a bit more protein at each meal — maybe an extra egg, a scoop of protein powder in your smoothie, or a few more ounces of chicken or beans at lunch.
Combine that with resistance training, and you’ll give your body what it needs to stay strong, stable, and vibrant.
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Eat your protein and keep that brain and body moving this week — your effort truly pays off! Kristen Nielsen |
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🥗 Edamame Power SaladA fresh, protein-packed side or light meal for any day of the week. 🌿 Ingredients- 2 cups shelled edamame (thawed if frozen)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ red bell pepper, chopped
- ¼ cup red onion, finely diced
- 1
avocado, cubed
- ¼ cup feta or goat cheese (optional)
- 2 tablespoons toasted sunflower seeds or chopped almonds
🥣 Dressing- 2 tablespoons olive oil
- 1 tablespoon rice vinegar or apple cider vinegar
- 1 teaspoon sesame oil
- 1 teaspoon honey or maple syrup
- 1 teaspoon low-sodium soy sauce or tamari
- Salt and pepper to taste
👩🍳 Directions- In a large bowl, combine edamame, tomatoes, cucumber, pepper,
onion, avocado, and cheese (if using).
- Whisk together the dressing ingredients until smooth.
- Pour the dressing over the salad and toss gently to coat.
- Sprinkle with sunflower seeds or almonds before serving.
🍽️ Nutrition BoostEdamame provides about 17 grams of protein per cup, plus fiber and antioxidants — making this salad a powerhouse for maintaining muscle and
supporting healthy aging. |
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