The Power of Protein for Supporting Health & Longevity

Author

Dr. Li
February 02, 2025

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Which plant-based protein is also great for gut health?

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The Power of Protein for Longevity (00:01)

Yes, protein is crucial for building muscles, but it’s also necessary for building your life. As you age, you naturally lose muscle mass. Less muscle means less strength, more falls, and even a higher risk of losing your independence.

➡️ Pro Tip:
Think of maintaining muscle as a lifelong project. Every body is different, but you can use this as guidance: Up to age 40, aim for 50–60g of protein daily. Over 40? Bump it up to 75–90g daily. And don’t forget—protein works best when paired with exercise. Even a brisk walk or bodyweight exercises at home can make a huge difference.

Best Sources of Protein: Animal, Plant, and Everything in Between (02:38)

When it comes to protein, variety is the spice of life. Sure, meat like chicken, turkey, and even a modest portion of beef packs a protein punch, but there are so many other options. Enter seafood! Salmon and cod not only deliver protein but they also bring omega-3 fatty acids to the party—great for reducing inflammation and burning visceral fat.

On the plant-based side? Beans, lentils, chickpeas, and tree nuts are protein powerhouses. Plus, they’re full of fiber, which helps your gut microbiome thrive.

➡️ Pro Tip:
Beans are my go-to for soups and stews, and they freeze beautifully for leftovers. As for cod, bake it with olive oil, garlic, and oregano for a flaky, omega-3-rich meal. And don’t sleep on soy-based foods like tofu and edamame—they’re versatile, delicious, and fantastic for your health defenses.

How Protein Fits into the Longevity Puzzle (11:10)

Here’s where things get exciting: protein is your ticket to a longer, healthier life. Omega-3-rich seafood like salmon and cod doesn’t just taste great—it can cut your risk of heart disease, strokes, and even cancer.

Watch the video for the full run-down on protein and the healthiest whole-food sources:

 

Love your food to love your health,
— Dr. William Li