Your weekly housecall filled with everything you need to know to live longer and live better—naturally. Missed an issue or want to forward to a friend? Find it all right here.

As a society, we are really under-muscled. If you’ve ever seen a loved one suffer from a bad fall, you understand the critical importance of maintaining muscle strength. Muscle mass reaches its peak in our 30s, then gradually declines in a process known as sarcopenia, which affects over 45% of older Americans, with women being particularly vulnerable.

Loss of muscle strength increases the risk of falls, the leading cause of injury-related deaths among older adults. The encouraging news is that regardless of age, steps can be taken to maximize muscle strength. Don’t forget that resistance training is vital, but it’s just as critical to consume enough protein.

Unfortunately, research shows that millions of women in the U.S. do not get enough protein.

Protein is vital as it forms part of every cell in our bodies, including muscle cells, and our bodies constantly recycle it. There is a continuous need for new supplies, with protein-rich foods providing the amino acids necessary for building new proteins.

As we age, the goal is to consume protein faster than our bodies break it down. When combined with resistance training, this helps maintain muscle mass.

So, how much protein is enough? The recommended intake is at least 0.8 grams of protein per kilogram of body weight, equivalent to about 0.36 grams per pound. For example, a person weighing 150 pounds should consume at least 54 grams of protein daily.

As we age, our protein needs increase, especially if we are actively exercising to build muscle. Incorporating high-protein foods and strategies into meals is an easy way to get started with increasing your protein intake. Here are some tips:

​

​

High-Protein Breakfast Ideas

1. Boost Your Greek Yogurt Greek yogurt provides around 17 grams of protein per ¾ cup serving. It’s versatile and can be eaten plain, with toppings, or in a smoothie. It’s high in casein protein, which digests slowly, keeping you full and aiding muscle protein synthesis.
2. Eggs Eggs are a simple protein source, with 6 grams of protein per large egg. Hard-boiled eggs are convenient for a quick snack. They can be prepared in bulk and stored in the fridge, ready to grab and go.
3. Power Up Smoothies Adding a scoop of protein powder to a smoothie is an easy way to increase protein intake. Whey protein powder is a great option, and blending it with fruits and vegetables makes for a nutritious drink.

High-Protein Lunch and Snack Ideas

1. Tuna Salad Fish, such as cod, salmon, and tuna, is packed with protein. A can of strained tuna over greens, with added fruit and nuts, makes a quick and protein-rich meal.
2. Nuts and Seeds Nuts and seeds, like hemp and pumpkin seeds, offer a substantial protein boost. They can be sprinkled on salads, oatmeal, or yogurt for added crunch and nutrition.
3. Lean Meats Lean meats like chicken breast and turkey are excellent protein sources. Even small portions can significantly contribute to daily protein goals.

​

Plant-Based Protein Options

1. Tofu and Beans Lentils, chickpeas, tofu, and edamame are excellent plant-based protein sources. Cooking them in bulk and adding them to various dishes can enhance protein intake.
2. High-Protein Grains Farro and quinoa are grains that provide higher protein levels than rice. Farro has a nutty taste and chewy texture, making it a great addition to meals.

Don’t Forget Veggies

1. Protein from Vegetables While vegetables are not the primary protein source, they still contribute. For instance, a cup of broccoli has about 2.6 grams of protein. Additionally, vegetables offer essential vitamins, micronutrients, and antioxidants.

Incorporating these high-protein foods into your diet and engaging in regular resistance training can help maintain muscle mass and strength, improving your overall health and longevity for years to come.

Want to improve your longevity and overall well-being? Reach out by clicking the button below.

Yours in good health,

Angel

Fit & Functional Nutrition Corner

​

It’s that time of year when I hear all my gardening friends start to complain about the sheer volume of zucchini they have piling up in their kitchens! Zucchini is a versatile and nutrient-rich vegetable that offers numerous health benefits. Packed with vitamins A and C, it supports a strong immune system and healthy skin. Its high fiber content aids digestion and helps maintain a healthy weight by promoting satiety. Additionally, zucchini is low in calories and contains antioxidants, which can reduce inflammation and protect against chronic diseases. Its potassium content supports heart health by helping to regulate blood pressure. Whether grilled, baked, or spiralized into noodles, zucchini is a delicious and nutritious addition to any diet. Try out this thick, silky ratatouille recipe that combines all the best flavors of summer produce!

(Image credit: Joe Lingeman)

What’s New in My Health Toolkit

nutraMetrix® Tower+ Pure Whey Protein Isolate + Creatine is a gluten-free protein powder that provides 30 g of pure whey protein isolate, a total of 6.9 g of branched-chain amino acids (BCAAs), 3 g of creatine monohydrate plus a protease blend to support easy digestibility. Protein, which stems from the Greek word proteios, meaning “primary” or “of the first rank,” makes up about a fifth or 20% of the human body. The origin of the word speaks to why it should be such a primary focus when it comes to our overall health. Protein is a dietary component that helps the body promote healthy muscle growth and is an indispensable macronutrient built from essential amino acids that may support muscle recovery and assist in reducing occasional exercise-induced fatigue. Research has shown that consuming whey protein replete with BCAAs and creatine is more impactful for influencing the process of protein synthesis than consuming only protein. nutraMetrix® Tower+ Pure Whey Protein Isolate + Creatine delivers all three, including the purest form of whey protein derived from grass-fed cows.

​

Benefits

• Contributes to muscle strength
• Aids in maintaining lean muscle mass
• Assists in reducing exercise-induced muscle fatigue
• May support muscle recovery
• Supports overall sports performance
• Supports insulin sensitivity
• Facilitates optimal protein digestion
• Quick source of energy
• May aid in meeting protein requirements

Health Research + News You Can Use

Your gut microbes may influence how you handle stress

MEHAU KULYK/Getty Images/Science Photo Library RF

The gut microbiome — the ecosystem of tiny organisms inside us all — has emerged as fertile new territory for studying a range of psychiatric conditions and neurological diseases.

Research has demonstrated the brain and gut are in constant communication and that changes in the microbiome are linked to mood and mental health. Now a study published this month in Nature Mental Health finds distinct biological signatures in the microbiomes of people who are highly resilient in the face of stressful events.

Shout out to community member, Kathleen S.!

​

Kathleen, we’re honored to have you as part of our community!

We’re building a movement here so please tag us on socials so we can shout out your amazing progress too!

We Want to Hear from You!

​

​

With millions of people around the world, we know there are a lot of stories out there of how small changes in lifestyle led to great success.

We’re sure you have one of those stories! Take a moment to share your story and get the chance to be showcased in our new Reader Spotlight right here and on our blog.​

COMMENT below and we’ll be sure to an upcoming copy of our newsletter!

Let’s connect!

​​​​​​​

​

​