The ultimate science-backed protein guide for longevity.
You truly don’t need a part-time job anymore to make sure you get enough protein.
Everyone is SO different.
In this guide you will know the optimal daily protein intake by age, protein timing windows, best type of proteins, and so much more.
Protein Guide for Longevity
1. Optimal Daily Protein Intake By Age:
- Under 65: 0.8-1.0g/kg body weight
- Over 65: 1.0-1.2g/kg body weight
- Athletes: 1.2-1.6g/kg body weight
Example: 150lb (68kg) person needs ~54-68g protein daily
2. Protein Timing Windows:
- Morning: 20-30g within 2 hours of waking
- Post-workout: 20-25g within 30 minutes
- Evening: 15-20g, 3 hours before bed
- Space meals 4-5 hours apart
3. Best Longevity-Promoting Protein Sources:
Plant-Based:
- Legumes (lentils, beans)
- Hemp seeds (complete protein)
- Quinoa
- Tempeh
- Nuts and seeds
Animal-Based (limit to 2-3x/week):
- Wild-caught fish
- Free-range eggs
- Grass-fed meat in moderation
4. Signs of Optimal Protein Intake:
- Steady energy levels
- Good muscle recovery
- Healthy skin and nails
- Stable hunger levels
- Quality sleep
5. How to Track Without Obsessing:
- Palm-sized portion = ~20-30g protein
- Cup of legumes = ~15g protein
- 2 eggs = ~12g protein
- 1/4 cup hemp seeds = ~13g protein
6. Protein Myths Debunked:
Myth: “More protein = better results” Truth: Excess converts to glucose or stores as fat
Myth: “Plant protein is incomplete” Truth: Varied plant sources provide all amino acids
Myth: “High protein diets are best for weight loss” Truth: Fiber intake often more important for satiety
7. Sample Day (60g total):
Breakfast (8am):
- Hemp milk smoothie with berries
- 1 tbsp hemp seeds
- 1 scoop pea protein (Total: 20g)
Lunch (1pm):
- Large salad with quinoa
- 1/2 cup lentils
- Pumpkin seeds (Total: 20g)
Dinner (6pm):
- Tempeh or wild fish
- Roasted vegetables
- Side of legumes (Total: 20g)
8. Optimizing for Longevity:
- Include protein-rich foods in each meal
- Focus on plant-based sources
- Practice protein cycling
- Consider intermittent fasting
- Monitor mTOR activation
9. When to Increase Intake:
- During intense training periods
- While healing/recovering
- After age 65
- During pregnancy
- When stressed
10. Supplements (if needed):
- Pea protein
- Hemp protein
- Marine collagen
- Essential amino acids
Remember:
- Quality over quantity
- Whole foods over supplements
- Listen to your body
- Adjust based on activity level
- Consider your personal goals
This guide focuses on optimizing protein intake for longevity while maintaining muscle mass and overall health. Always consult with healthcare providers for personalized advice.
How to Start Your Own Longevity Journey
You don’t have to implement everything at once. Start with one habit and build from there. Remember, longevity isn’t about drastic changes – it’s about consistent, sustainable practices that compound over time.
Ready to transform your health and extend your health span? Join my free webinar where I dive deeper into longevity hacks that are proven to add quality years to your life.
Remember, the best time to start investing in your longevity was yesterday. The second best time is today.
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Longevity from a Woman’s Perspective EBook
If you love to read books – this is for you!!
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Until next time.
Xx,
Alejandra