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The data is clear: one way to increase your chances of longevity is by avoiding a fall.

• Since 2007, fall death rates in the United States have increased by 30%.

• Accidental injury–primarily dominated by falls–is the fourth leading cause of death in the United States.

• Over 800,000 patients are hospitalized yearly due to fall-related injuries, such as traumatic brain injuries or hip fractures.

Luckily, there are many ways to avoid falls. The first and most obvious is to not stand up. Ever. But that is overly simplistic and unreasonable. And very boring. Life is fun when you exert yourself physically — take that how you will.

The best way to decrease your risk of injury from a fall is to exercise. The more active you are, especially as you age, the more muscle mass you’ll hold on to in your elder years. That muscle will fight against aging and keep you stable and strong.

But activity alone isn’t enough. In order to build muscle, maintain it, and decrease your risk of injury from falls, you must eat protein. And enough of it.

My Grandfather

Last year, my 93-year-old grandfather had major abdominal surgery to save his stomach from dying. Two months removed from the surgery and back in great shape, I asked him what he does to stay active and strong. To my surprise, he laid out a 20-minute morning routine consisting of mobility, stability, strength, and flexibility exercises:

• 50 Squats

• 90/90's

• T-Spine Openers

• Lying Knee Hugs

• Sit-ups

• Leg Raises

• 20 Push Ups

Even after major abdominal surgery, he bounced back at 93 years old–despite being laid up in bed for a week! Think about how much muscle he lost 🫣

Fascinated by his function and quality of life, I naturally became interested in what he ate on a daily basis. So, I took notes.

For breakfast, he enjoys a protein yogurt, toast with peanut butter, cereal with whole milk, and a cup of tea. By my estimation, it’s about 500 calories with 33 grams of protein.

For lunch, he will buy a turkey or tuna sandwich on the way home from playing golf or eat leftovers. When he does purchase a sandwich, he will eat one half and save the rest for the following day. Most days, he eats about 500–600 calories for lunch with roughly 30–40 grams of protein.

At dinner, my grandfather eats whatever my mother is cooking. She makes it a point to include quality protein and craft meals from predominantly whole foods. He will also enjoy a glass of wine or two at dinner. His last meal is his highest calorie and protein meal, averaging 700–800 calories with 30 grams of protein.

In total, he consumes about 1,700 to 2,000 calories per day and a little over 100 grams of protein per day. Some days it’s more, but most days, it’s never less.

Eat Your Protein

Enlightened by my grandfather’s relatively simple nutrition strategy (don’t overeat and consume protein at every meal), I researched the associations between falls, frailty, and protein intake.

Frailty is slowness, weakness, fatigue, low physical activity, and unintentional weight loss. According to Beasley and colleagues, frail people are at a “substantially greater risk of many adverse health outcomes including falls, fractures, development of disabilities, hospitalizations, and death.” They also found that higher protein consumption, as a fraction of energy, was associated with a lower risk of frailty.

One key to longevity is to keep muscle tissue healthy; other than the brain, it is the most metabolically demanding organ. The best way to ensure your muscle stays healthy throughout your life is to do resistance exercise and eat adequate protein.

According to the brilliant folks at the HHS and USDA, the recommended daily allowance for protein is .8 grams per KG of body weight. This number sounds reasonable, but it’s far from practical.

At 200 lbs (90 kilograms), I need to consume 72 grams of protein (90 kilograms x .8) to meet the RDA. If I consumed 72 grams of protein every day for the remainder of my life, I’d be on the path to burnout, fatigue, and a life of misery.

I know this is true because I’ve tested it. When I don’t eat an adequate amount of protein, I feel weak. I’m less strong in the gym and I feel flatter overall.

Dr. Layne Norton and Dr. Peter Attia suggest that if you’re looking to build muscle AND maintain it, you should aim for .8–1.2 grams of protein per POUND of body weight. (Here is a simple calculator to do the math for you!)

If you want to be frail, then the RDA will suffice, but if you want to thrive, build lasting muscle, and excel in your elder years, like my grandfather, I suggest aiming for .8 to 1.2 grams of protein per pound of body weight.

May your day be filled with movement, smiles, laughter, and an adequate supply of protein 🥩

Keep crushing.

Cheers,

Noah Cracknell

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