Hi, reader!
The previous newsletter was about predictions. A few days after it was released, I saw this quote from Wilber Wright (co-creator of the first successful airplane):
“I confess to you that, in 1901, I said to my brother Orville that men would not fly for 50 years. Two years later, we were making flights. This demonstration of my inability as a prophet gave me such a shock that I have ever since refrained from all predictions.”
With that, welcome to the 83rd newsletter! This one is all about Protein.
A book.
Outlive by Dr. Peter Attia
In this fascinating book, Dr. Attia outlines the 4 main reasons we die:
Heart Disease
Cancer
Neurodegenerative Disease
Type 2 Diabetes
Then Dr. Attia details the 5 tactical domains we can address to increase our chances of delaying these fates to live longer and live better:
Exercise (aerobic, strength, stability)
Nutritional Biochemistry (diet / nutrition)
Sleep
Emotional Health
Exogenous Molecules (drugs, supplements, hormones)
A thought.
Outlive now has me thinking about protein.
Why?
Outlive repeatedly highlights the strong correlation between strength and healthspan (how long you live while still healthy).
One study exemplifies this correlation between strength and healthspan.
For 10 years, the study followed two groups.
Group 1: Age 50+ with low muscle mass
Group 2: Age 50+ with average muscle mass
Group 1 had a 45% greater risk of mortality than Group 2!
So, the stronger you are, the more likely you are to live longer.
How do you get stronger? Well, obviously exercise is a big component.
Another component? Protein.
Without protein, we cannot build or maintain the lean muscle mass that we need - especially as we age.
Now here’s the rub:
The FDA says we need 50g of protein per day.
Dr. Attia (along with many others) have compiled studies and data and realized that 50g is simply not enough. Especially if you are active. Active people with normal kidney function, need one gram of protein per pound of body weight per day (or 2.2 g/kg/day). This is nearly triple the minimal recommendation!
I realized that since shifting to a pescatarian diet, that I was only consuming about 50g per day. As a very active person, I now am working my way to 150g/day.
Some tactics I’m trying:
Adding hemp hearts and pea protein in my smoothies
Finding no sugar added protein bars for snacks (I’ve been enjoying RX Bars)
Being more diligent about eating protein-rich sources at dinner (tofu, seafood, plant-based meat)
How much protein do you get per day?
A quote.
“We should all die young at an old age.”
- Unknown