Protein and aging -
Taking the amino acids in the Glynac study is clearly chronic and I suppose the standard 6 mg once a week of rapamycin is probably what we hope is an acute suppression of mtor. The Glynac study was done on humans although a small number while the only human trial of rapamycin Mannick was for another end point.
Question- what is the dosage in quantity and timing? Can we hear more about this? I always appreciate your thoughts and analysis. You causally mention mTOR and IGF-1 in relation to cancer.
I suggest this is worthy of a deeper dive into the effects of protein and other supplements like creatine for readers with cancer or recovering from cancer since these may possibly? lead to proliferation of certain conditions.
I know you are very focused on hormone levels in patients, and certainly aware of the research about T, DHT, and E2 in metabolic function….. but a discussion of protein, supplementation, and hormone optimization in the context of various diseases and cancers would be useful.
After all, many of us, especially as we age are dealing with a variety of maladies. Internist, still working FT at 69, cutting back for sleep and exercise. Would also appreciate your protein sourcing recs. I also note that 6 oz. Smoked salmon.
Perhaps it is as important what one is NOT eating, when planning proportions of dietary macronutrients — food combining to get protein with lots of legumes and grain can raise insulin levels. PA is an amazing person and his highly intelligent whom I have a lot of respect for, however his push on the consumption of excess protein in the diet seems to be more academic masturbation than something that is based on real world facts.
I would like to hear his thoughts on the blue zones where people are living a healthy and active life well over years of age and none of these people are getting half the protein he is telling us we need to have to live that long.
I would be interested in your current thinking about periodic multi-day fasting. My understanding of your thinking is you are concerned about the loss of muscle mass. and it would seem you could then return to a high protein diet and resistance workouts to quickly rebuild any lost muscle mass.
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Including a link to relevant content is permitted, but comments should be relevant to the post topic. Comments including unnecessary profanity will be deleted. Age-related loss of muscle and strength is associated with increased physical limitations, which is linked to a higher risk of falls, chronic diseases and even nursing home admissions and death.
In this plan, we aim to combat age-related muscle loss by increasing protein intake. Each day provides at least 85 grams of protein, and we include 28 grams of fiber a day, which is another nutrient associated with aging well.
Because many people who follow meal plans are tracking calories, we set this plan at 1, calories per day. For those with other calorie needs , we also included modifications for 1, and 2, calories per day.
Learn More: 10 Eating Changes You Should Make When You Turn Daily Totals: 1, calories, 63g fat, 86g protein, g carbohydrate, 31g fiber, 1,mg sodium.
Make it 1, Calories: Omit yogurt at A. snack, blueberries at lunch and mixed greens with Parsley-Lemon Vinaigrette at dinner. snack and add 1 avocado, sliced, to the salad at dinner. Daily Totals: 1, calories, 75g fat, 89g protein, g carbohydrate, 30g fiber, 1,mg sodium.
Make it 1, Calories: Change A. Make it 2, Calories: Add 1 cup edamame, in pods, to A. snack, increase to 30 almonds at P. snack, and add 1 serving Everything Bagel Avocado Toast to dinner. Daily Totals: 1, calories, 57g fat, 85g protein, g carbohydrate, 30g fiber, 1,mg sodium.
Make it 1, Calories: Omit hard-boiled egg at A. snack and peach at lunch plus change P. snack and 1 serving Spinach Salad with Ginger-Soy Dressing to dinner.
Daily Totals: 1, calories, 60g fat, 87g protein, g carbohydrate, 29g fiber, 1,mg sodium. natural peanut butter to A. Daily Totals: 1, calories, 61g fat, 90g protein, g carbohydrate, 28g fiber, 1,mg sodium.
snack and 1 avocado, sliced, to dinner. Daily Totals: 1, calories, 66g fat, 86g protein, g carbohydrate, 28g fiber, 1,mg sodium. snack and 2 Tbsp. natural peanut butter to the apple at lunch. Daily Totals: 1, calories, 65g fat, 87g protein, g carbohydrate, 28g fiber, 1,mg sodium.
snack, swap 1 medium peach for the apple at lunch and omit almonds at P. Make it 2, Calories: Add 1 serving Pineapple Green Smoothie to breakfast and 2 Tbsp. natural peanut butter to lunch. Use limited data to select advertising.
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Antioxidant-rich diet risk of chronic conditions, such as Protein and agingdiabetes mellituscancer, chronic obstructive pulmonary Prtein COPDand coronary heart diseasecan be mitigated through Protein and aging and lifestyle changes. A new study from Tufts University in Protein and aging annd that anx more protein, Prootein plant protein, in a Protein and aging Proteni during midlife is linked to healthier aging in females. The study, led by researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging HNRCAwas published January 17 in The American Journal of Clinical Nutrition. Kelsey Costaa registered dietitian nutritionist and nutrition consultant for the National Coalition on Healthcare, not involved in the study, commented on the findings to Medical News Today :. The research indicates that plant protein is the most effective in promoting healthy aging and maintaining a positive health status. To assess dietary intake, they examined thousands of surveys that the participants completed every 4 years between andProtein and aging -
ADLs were checked by use of the Barthel Index 0— points [ 31 ], instrumental ADL IADL were assessed using the Lawton scale 0—5 points [ 32 ], and cognitive functions were evaluated according to the MMSE 0—30 points [ 33 ].
Blood and urine samples were taken at the three aforementioned hospitals, the sites of the basic survey. Blood tests measured serum albumin, triglycerides, low-density lipoprotein, high-density lipoprotein, C-reactive protein, hemoglobin A1c, urea nitrogen, creatinine, cystatin.
Urinalysis measured urinary albumin creatinine ratio. Body composition, specifically, visceral fat area, percentage of body fat, and skeletal muscle index, was measured by the impedance method, using the Body Composition Analyzer InBody S10 InBody Japan Inc, Tokyo, Japan. Mortality information was obtained from the long-term care insurance system, which is a nationwide comprehensive welfare insurance scheme covering most of the care services for older people [ 34 ].
The plan was to collect data every 6 months and tabulate the data at the 3-year point. However, due to the outbreak of the coronavirus disease pandemic, this was delayed by 1.
Therefore, we analyzed mortality data through December Baseline characteristics were expressed as mean and standard deviation; categorical variables were shown as numbers and proportions. Skeletal muscle mass index SMI is sex-disaggregated; thus, results are also listed by sex.
A trend test was performed for continuous variables, and a chi-square test was performed for categorical variables. Association trends between quartile groups of protein intake and other continuous variables were tested using a linear regression model that assigned scores to the independent variable levels i.
Cumulative Kaplan—Meier curves were plotted to depict the relationship between protein quartile groups, and log-rank tests were conducted to assess differences in survival among the groups.
Age, sex, SMI, education, CVD, cancer, and serum albumin levels were included as covariates in the Cox regression analysis, as these factors may impact prognosis, standard of living, and protein intake in older individuals.
Furthermore, a trend test was performed to examine the risk of all-cause mortality across each quartile. Association trends in each quartile group were tested using Cox regression analysis that assigned scores to the independent variable levels i.
All analyses were performed using SPSS Statistics ver. The baseline characteristics according to quartiles of protein intake are shown in Table 1.
The average age of our study participants was The mean values of the Barthel Index, a measure of the ADLs, and the Lawton scale, a measure of the IADLs, fell within the normal score limits. Mean serum albumin was 4.
Mean triglycerides, high-density lipoprotein, C-reactive protein, hemoglobin A1c, and urea nitrogen levels were within the normal range. The mean SMI was 7. In addition, the proportion of females was higher among those with a higher protein intake, while those with a higher protein intake also had a higher number of remaining teeth.
Muscle mass displayed the opposite trends. However, when analyzed by sex, no trend association was found between SMI and protein intake. No significant associations were found between protein intake and albuminuria, urea nitrogen levels, a history of cancer or CVD, or an educational background.
Mean LDL was mildly elevated in general, but showed no significant trend association with protein intake.
The BDHQ results according to quartile of protein intake are shown in Table 2. The average protein intake was The mean protein intake for the first quartile Q1 was The average daily energy intake for each quartile group was approximately 2, kcal. As protein intake increased, carbohydrate intake decreased and fat intake increased.
Moreover, as protein intake increased, plant protein intake remained constant, but animal protein intake increased. Animal proteins were obtained primarily from fish and meat.
In particular, the protein intake from fish was approximately 3. As shown in Fig. Survival time analysis for groups Q1—4 showed significantly longer survival in the high protein intake group.
To determine the relationship between the intake of these foods and all-cause mortality, we performed an analysis using a Cox regression model. The Q4 group, which had the highest protein intake, had a significantly lower HR 0. Similarly, for fish intake, the Q4 group had a lower HR than did the Q1 group.
The trends for protein intake were significant. When BMI was used as a covariate instead of SMI, the results were consistent with those presented in Table 3. As an observational study, it is difficult to establish a causal relationship between protein intake and mortality based solely on our results.
However, our findings suggest that protein intake may play a significant role in the all-cause mortality of a large number of older individuals, even after adjusting for as many confounding factors as possible Table 3.
The blood and urine test results for all of our study participants were mostly within the normal range, with no clinically problematic values. The results for the Q4 group showed no significant increase in the prevalence of albuminuria, urea nitrogen, or serum creatinine levels, and no negative effects of a high protein intake Table 1.
This means that the race, age, and eating habits of the target population were not taken into account, and the adaptation of these findings to Japanese people, particularly older people, can be debated.
Our study included only the very old Japanese population. We believe we have reported valuable results on nutrition and mortality related to older people in Asia.
The results of this study suggested two mechanisms by which protein intake affects mortality. The first is fish consumption. Fish is rich in n-3 unsaturated fatty acids and provides a balance between high-quality protein and fat.
In our study population, as protein intake increased, the proportion of animal protein intake, particularly fish intake, became significantly larger Table 2 , unlike previous reports from Western countries [ 6 , 7 ].
The Q4 group, which had the highest intake of fish, had a significantly lower all-cause mortality rate than did the Q1 group Table 3. Fish contain good fats, such as n-3 unsaturated fatty acids, along with abundant nutrients, such as vitamins [ 38 , 39 ], essential amino acids [ 40 , 41 ], and trace elements [ 42 , 43 ].
In addition, n-3 unsaturated fatty acids have been reported to have anti-inflammatory effects [ 44 ], inhibit carcinogenesis of some cancer types [ 45 , 46 , 47 , 48 , 49 , 50 ], and prevent the onset of coronary artery disease [ 51 ].
In addition, a high intake of fish leads to a relative reduction in the intake of saturated fatty acids, which are abundant in animal proteins, particularly meat. Saturated fatty acids are a risk factor for CVD-related mortality [ 52 ], and their excessive intake should be avoided.
Thus, the abundant nutrients in fish, the multifaceted effects of n-3PUFAs present in fish, and the improved fatty acid intake balance associated with fish intake may contribute to reduced mortality.
The other is the maintenance and improvement of nutritional status. Albumin, the major component of serum protein, is synthesized in the liver and reflects the nutritional status of the body. A positive association between serum albumin and animal protein intake has been reported [ 53 ], and hypoalbuminemia has been reported to be a risk factor for all-cause mortality and CVD [ 54 , 55 , 56 ].
Our study confirmed a positive trend in protein intake and serum albumin levels Table 1. This result may suggest that good nutritional status due to protein intake is one factor that reduces mortality rates. However, the effect of protein and fish consumption on mortality is multifactorial and cannot be attributed to a single factor.
In the model adjusted for serum albumin levels and other factors, unlike n-3PUFAs, fish intake equivalent to Q4 levels also contributed to mortality reduction Table 3. This may reflect the fact that the intake of abundant nutrients other than n-3PUFA contributed to the reduction in mortality through a mechanism independent of serum albumin.
Our analysis found that the beneficial effect of protein intake on mortality was independent of muscle mass. This result may be because our study included only participants who maintained their ADL, indicating that other factors may also contribute to the observed association.
Our study used quartiles as cutoffs and did not take ease of use into account. Second, the causes of death were unknown.
Animal protein intake has been reported to be a risk factor for CVD [ 5 ]. Although associations between high protein intake and the risk of mortality in Asian individuals have rarely been reported, we cannot rule out the possibility that cause-of-death bias may underestimate the negative effects of meat-derived proteins, such as those obtained from processed meat.
Third, the follow-up period was shorter than that of other studies, with fewer mortality events. We cannot rule out the possibility that longer-term follow-up would change the results. Fourth, reverse causality may be possible.
The fifth is the loss of power due to protein categorization for analysis. The sixth is external and internal validity.
The KAWP participants are urban, socioeconomically advantaged, older Asian adults with a high fish intake. Moreover, they have no organ damage or reduced ADLs. Therefore, generalizability should be interpreted in the light of the particularities of the participants in this study.
The number of death events over the 3. Although the analysis was performed using as many covariates as possible, it was not free from confounding effects. However, the protocol of our study takes into account the lack of follow-up, and telephonic surveys were conducted every 6 months.
During the interviews, several experienced and trained staff members assisted with the questionnaires. Information on deaths was based on long-term care insurance and was highly accurate and reliable. The strengths of our study were two-fold. The participants were independent in their daily lives, indicating that this allowed us to analyze nutritional status and mortality after excluding one factor that has a significant impact on prognosis.
Second, the analysis considered various factors, including blood markers, urinalysis, body composition, and social background.
We measured muscle mass, which can influence survival in older people, and adjusted for this to determine the prognostic impact Table 3. Protein intake limits are often implemented due to concerns about the burden on renal function. However, in our study, eGFR showed no inverse association with protein intake Table 1 , which may indicate that it is not necessary for older adults in good health to restrict protein intake, and, in fact, that higher protein intake had positive health associations.
This association may contribute to improved mortality, independent of muscle mass. Greater emphasis on increased protein intake is required to improve the health of older Asian individuals.
The data will be made available upon request with an appropriate research arrangement with approval of the Research Ethics Committee of Keio University School of Medicine for Clinical Research.
Thus, to request the data, please contact Dr. Yasumichi Arai PI of the KAWP via e-mail: yasumich keio. Sofi F, Cesari F, Abbate R, Gensini GF, Casini A. Adherence to Mediterranean diet and health status: meta-analysis.
Article PubMed PubMed Central Google Scholar. Oussalah A, Levy J, Berthezène C, Alpers DH, Guéant J-L. Health outcomes associated with vegetarian diets: an umbrella review of systematic reviews and meta-analyses.
Clin Nutr. Article PubMed CAS Google Scholar. Bakaloudi DR, Halloran A, Rippin HL, Oikonomidou AC, Dardavesis TI, Williams J, et al. Intake and adequacy of the vegan diet. A systematic review of the evidence. Paoli A, Rubini A, Volek JS, Grimaldi KA.
Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate ketogenic diets. Eur J Clin Nutr. Article PubMed PubMed Central CAS Google Scholar. Chen Z, Glisic M, Song M, Aliahmad HA, Zhang X, Moumdjian AC, et al. Dietary protein intake and all-cause and cause-specific mortality: results from the Rotterdam Study and a meta-analysis of prospective cohort studies.
Eur J Epidemiol. Budhathoki S, Sawada N, Iwasaki M, Yamaji T, Goto A, Kotemori A, et al. Association of animal and plant protein intake with all-cause and cause-specific mortality in a japanese cohort. JAMA Intern Med. Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL.
Association of animal and plant protein intake with all-cause and cause-specific mortality. Chan R, Leung J, Woo J. High protein intake is associated with lower risk of all-cause mortality in community-dwelling chinese older men and women.
J Nutr Health Aging. Department of Agriculture, Agricultural Research Service. Nutrient Intakes from Food and Beverages: Mean Amounts Consumed per Individual, by Gender and Age, What We Eat in America, NHANES — Because many people who follow meal plans are tracking calories, we set this plan at 1, calories per day.
For those with other calorie needs , we also included modifications for 1, and 2, calories per day. Learn More: 10 Eating Changes You Should Make When You Turn Daily Totals: 1, calories, 63g fat, 86g protein, g carbohydrate, 31g fiber, 1,mg sodium.
Make it 1, Calories: Omit yogurt at A. snack, blueberries at lunch and mixed greens with Parsley-Lemon Vinaigrette at dinner. snack and add 1 avocado, sliced, to the salad at dinner. Daily Totals: 1, calories, 75g fat, 89g protein, g carbohydrate, 30g fiber, 1,mg sodium.
Make it 1, Calories: Change A. Make it 2, Calories: Add 1 cup edamame, in pods, to A. snack, increase to 30 almonds at P. snack, and add 1 serving Everything Bagel Avocado Toast to dinner. Daily Totals: 1, calories, 57g fat, 85g protein, g carbohydrate, 30g fiber, 1,mg sodium.
Make it 1, Calories: Omit hard-boiled egg at A. snack and peach at lunch plus change P. snack and 1 serving Spinach Salad with Ginger-Soy Dressing to dinner.
Daily Totals: 1, calories, 60g fat, 87g protein, g carbohydrate, 29g fiber, 1,mg sodium. natural peanut butter to A. Daily Totals: 1, calories, 61g fat, 90g protein, g carbohydrate, 28g fiber, 1,mg sodium. snack and 1 avocado, sliced, to dinner. Daily Totals: 1, calories, 66g fat, 86g protein, g carbohydrate, 28g fiber, 1,mg sodium.
snack and 2 Tbsp. natural peanut butter to the apple at lunch. Daily Totals: 1, calories, 65g fat, 87g protein, g carbohydrate, 28g fiber, 1,mg sodium.
snack, swap 1 medium peach for the apple at lunch and omit almonds at P. Make it 2, Calories: Add 1 serving Pineapple Green Smoothie to breakfast and 2 Tbsp. natural peanut butter to lunch.
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Healthy Aging. Include plenty of plant proteins like beans, lentils, and nuts along with healthy animal proteins, and spread protein intake out throughout the day.
TAKE CHARGE! Try to spread protein intake out evenly throughout the day. Add more plant proteins beans, lentils, soy, nuts , along with seafood and dairy, not just more meats and poultry.
Too much protein can weaken bones and put stress on the kidneys. Balance increased protein with increased fruits and vegetables to protect bones.
Eat these foods in place of refined carbs, sweets, and starches. Is it too low in protein to include? Important reminders for 90 yr olds. Very helpful to us. LEAVE A REPLY Cancel reply.
To Protein and aging, there is very little Protein and aging evidence on nutrition agint aging, with perhaps the exception Stress management techniques protein consumption. Yet despite the many studies investigating the relationship between protein intake and aging, debate nevertheless agong to rage Protein and aging abd dietary protein Proetin Protein and aging Pritein positive or negative effect when it comes to human longevity. As many reading this will be aware, I am in favor of increasing protein intake well above the recommended dietary allowance, but advocates of low-protein diets cite concerning effects on the mammalian target of rapamycin mTOR and IGF So what should we make of these data? And why do I still maintain that protein intake is an important part of nutrition for healthy aging? If you are a member who is logged in and are receiving this message, please ensure the cookies are enabled on your browser. Peter, thank you and the team for all you do.
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