I often stress the importance of maintaining a strong, swift gait (walking pattern) as you age. In fact, research suggests it’s the single-best, overall predictor of longevity.
And now, a new study found there’s something you can do—starting today—to improve your gait…
And to SLASH your risk of dying from ANY cause!
It all starts by adding more “muscle” food to your diet…
Get more “muscle” foods into your diet—starting now!
For this new study, researchers looked at the effect of eating protein-rich food—or “muscle” food—on leg strength, gait, mobility, and mortality (death) risk in 3,000 older adults.
At the study’s outset, they randomly divided the participants into three groups:
- The first group was advised to increase their daily protein intake to 1.2 gram per kilogram of body weight.
- The second group received the same advice as the first, plus they were told to consume the protein within 30 minutes of exercising.
- The third (control) group received no advice regarding protein.
After six months, both protein groups showed faster walking times (gait) and leg strength compared to the control group.
And those in the protein groups with the slowest walking speeds at the study’s outset showed the greatest improvements. In fact, they completed the walking test between 15 and 18 seconds more quickly than during their initial test.
The researchers estimated that improving walking speed by that reasonable amount could lower the participants’ overall mortality risk by 8 percent. It could also lower their risk of disability (and reduced mobility) by as much as 15 percent!
Add protein to every meal
Of course, in addition to helping build strong muscles as you get older, protein plays a key role in creating hormones, enzymes, and neurotransmitters. So, it should be a standard part of every meal as you get older.
To calculate your optimal protein intake, simply divide your weight by 2.2. (For example, a 150-lb woman should get about 68 grams of protein per day.)
If that seems complicated, just make sure to enjoy one daily serving (about the size of your hand) of organic, grass-fed and -finished meat or wild-caught fish and seafood. Then, other protein-rich foods—like organic eggs from free-range chickens and full-fat dairy—can supplement your intake.
Now, two words of caution…
First, remember that natural plant sources of protein, such as legumes, don’t contain all the amino acids required by the human body. Therefore, we don’t consider them to be “complete proteins,” like those from animal sources.
Second, don’t think you’re doing yourself any favors by eating plant-based fake meats artificially high in protein. In fact, those types of ultra-processed products aren’t any better for you (or the environment) than other processed junk.
In fact, Impossible™ chicken nuggets contain 21 different ingredients. And the top-three ingredients are water, wheat flour, and soy protein concentrate (which you should always avoid). Not to mention, research links a diet high in ultra-processed foods to higher all-cause mortality—which means death from ANY and ALL causes!
In the end, just remember that humans require daily, “complete” proteins from whole foods. They help build muscles as we get older…and support brain function, cognition, energy, eyesight, cellular repair, digestion, immune system, hormones, blood, and metabolism, too.
No wonder getting enough “muscle” food improves longevity so significantly!
If you’re interested in learning more simple, natural strategies to stay vibrant, youthful, and healthy well into your 70s, 80s, 90s—and beyond—I encourage you to check out my protocol, The Insider’s Ultimate Guide to Outsmarting “Old Age.” For more information about this unique online learning tool, or to enroll today, simply click here.
“The cost effectiveness of personalized dietary advice to increase protein intake in older adults with lower habitual protein intake: a randomized controlled trial.” European Journal of Nutrition, 2022; 61: 505-520. doi.org/10.1007/s00394-02675-0