Want to Live to 100? Eat Your Protein

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

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

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

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

My Grandfather

Earlier this year, my 93-year-old grandfather had major abdominal surgery to save his life. 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 could bounce back at 93 years old–despite being in a hospital bed for a week–and grow stronger.

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, 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. On average, I’d estimate he eats about 500–600 calories for lunch with roughly 30–40 grams of protein.

At dinner, my grandfather will enjoy whatever my mother is cooking. However, she makes a point to include quality protein and meals made from only whole foods. Also, my grandfather will 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 may be 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.

“If you keep muscle healthy, you’ve got a good shot at avoiding obesity, avoiding diabetes, avoiding cancer, etc.” -Don Layman

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.

Here’s how to align your protein consumption with your longevity goals:

1. Define your longevity goals

2. Find your ideal protein and calorie intake here

3. Ingest .8 to 1.2 grams of protein per pound of BW

4. Honor Hara Hashi Bu by eating till you’re 80% full

If you found this article valuable, follow me on Twitter @noahcracknell_

Keep crushing.

Cheers,

Noah Cracknell

P.S. I recenetly published an ebook; check it out here.