Almost every time I tell someone I eat a predominantly plant-based diet, I get asked the exact same question: "How do you get your protein? Do you get enough?"
As an active athlete who has run thousands of miles (in November
I took 128,893 steps in ONE day!) and lifts weights a couple of days a week, I
can confidently tell you: absolutely. Not only do I have enough fuel to sustain
my workouts, but I have boundless energy, avoid illness, and feel genuine joy.
I go to bed satisfied each night and wake up excited for the new day—in fact,
my passion for nutrition gets me out of bed bright and early every single
morning!
So, let's talk about protein and how it directly ties into
longevity and anti-aging.
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| This Cactus Formation called the "Michelin Man is 150 years old! |
The 11 Mechanisms of Longevity
Did you know there are 11 known mechanisms of longevity, ways
to slow down aging? Research shows that limiting your protein intake to the
Recommended Dietary Allowance (RDA)—which is 0.8g per kilogram of body
weight—is incredibly powerful. Even more importantly, sourcing that protein
primarily from plants is your best bet. In fact, limiting protein is
the only mechanism that has been shown to activate all eleven of these
anti-aging pathways!
At a Glance: limiting protein intake to 0.8g/kg body
weight:
- Reduces
Damage: oxidation, inflammation, glycation.
- Supports
Repair: DNA repair, mitochondria, stem cells.
- Optimizes
Signaling: hormones, immune system, epigenetics.
The Power of Reduced Caloric Intake
Last night, my husband and I had a lovely dinner with some
old friends. During our visit, they joked about how they don't eat very much. I
wish I had thought to tell them right then that reduced calorie intake is
actually a proven mechanism of longevity! It has been heavily documented in
animal studies and shows promise in humans. Eating nutrient-dense,
plant-based foods naturally helps you manage your calorie intake without
feeling deprived.
Dr. Greger’s Anti-Aging 8
To take your health a step further, I highly recommend
looking into Dr. Michael Greger's "Anti-Aging 8"—a specific list of
eight foods and lifestyle habits designed to boost your longevity and keep your
body thriving as you age.
1.
Nuts: Beneficial for heart and brain health.
2.
Leafy Greens: Support vascular and cognitive
protection.
3.
Berries: Help combat inflammation and support
cellular repair.
4.
Spermidine: Found in tempeh, mushrooms, and
wheat germ, it aids in cellular repair.
5.
Quercetin: Present in onions, apples, and kale,
it helps clear senescent cells. These are old cells that aren’t dead, but do us
no good, also called “zombie cells” that promote aging.
6.
Fasting: Activates AMPK, promoting cellular
health.
7.
Intermittent Caloric Restriction: Supports NAD+
levels for cellular energy and DNA repair.
8.
Gut Health: Promotes the use of prebiotics (fiber!)
and postbiotics (products of your microbiome) for digestive health.
Your body is designed to heal and thrive when given the
right tools. If you are interested in diving deeper into your own health,
optimizing your protein, or exploring anti-aging nutrition, I would love to
help.
Ready to feel your best? Contact me today to schedule
a virtual or in-person nutrition and wellness consultation!
Live in Mayfield area? Consider coming one of my upcoming classes!
