Protein - The Building Block of Longevity
In my last newsletter, I reflected on the power of real food, and how choosing whole, nutrient-dense ingredients rather than processed shortcuts brings nourishment, energy and resilience.
This time, I want to focus on one macronutrient that sits right at the centre of that conversation: protein.
I would like to consider:
• Why protein matters for muscle, metabolism and longevity
• How much we really need and why the standard recommendations fall short
• How movement and strength training enhance its effects
• Where to source real, quality food that supports our protein goals
As we age, maintaining adequate protein becomes one of the most powerful ways to support strength, muscle and long-term metabolic health.
Why Protein Is Important
Protein is much more than fuel for muscle. It is the raw material for life itself. Every cell, enzyme and hormone in our body depends on it.
We can store fat in unlimited quantities and carbohydrates as glycogen, but we cannot store amino acids. Our only true reservoir is our skeletal muscle.
When we do not eat enough protein, the body begins to draw from that muscle to get what it needs for essential functions such as repair, hormone production and immune support. Over time, this slowly reduces our strength and impacts health.
Protein plays many roles throughout the body:
· It supports the repair and renewal of every cell and tissue.
· It forms the structure of our skin, hair, nails and connective tissue.
· It builds enzymes and neurotransmitters that regulate mood and cognition.
· It helps stabilise blood sugar and lipid balance, supporting metabolic and cardiovascular health.
· It strengthens the immune system and supports recovery from stress or illness.
Because proteins are constantly being broken down and rebuilt, we need a steady intake every day to stay in balance.
“The whole point is to find the minimal daily protein that keeps you out of a negative protein balance. Because when you dip below that, your body starts borrowing from muscle, and that is not a sustainable plan.” Dr Rhonda Patrick
Protein Works Best With Movement
Protein on its own is not enough. Movement completes the picture.
When we eat protein, the amino acids, especially leucine, send a message to our muscles to repair and grow. This is called muscle protein synthesis.
Anabolic resistance is when your muscles become less sensitive to amino acids, and this muscle protein synthesis does not occur as effectively as when you were younger.
This anabolic resistance is often blamed on ageing, but it is more often the result of moving less as we get older.
This is really encouraging, as older adults who engage in resistance training can have the same anabolic response to protein as younger adults. When muscles are challenged through resistance training, that signal becomes stronger and more effective.
“It is not inevitable that we lose muscle as we get older. Much of what we call ageing is actually the result of inactivity.” Dr Rhonda Patrick
Why Protein Matters More as We Age
From our thirties onward, we begin to lose muscle mass, a process known as sarcopenia.
For women, this can accelerate through menopause as oestrogen levels decline. Muscle loss can increase, affecting strength, bone density, mobility, metabolism and even insulin sensitivity. Over time, this can lead to frailty and a gradual loss of independence.
Yet many women eat even less protein during this stage of life, at the very moment their need increases.
This is where the research promoted by leading medical practitioners and health educators Dr Gabriel Lyon, Dr Stacy Sims and Dr Rhonda Patrick all comes together.
Muscle is the true organ of longevity. It keeps blood sugar steady, supports hormone balance and helps sustain energy and vitality.
Women in midlife need to be more deliberate with strength training, eating and fuelling their bodies in ways that protect strength, mobility and metabolic health.
Beyond physical health, muscle also supports our mental clarity and emotional stability.
And in times of stress, illness or recovery, muscle acts as a reserve tank. It becomes the source your body draws on to protect vital organs when demands are high.
If we want to move well, think clearly and live long, muscle must be a priority, and protein and strength training is how we build it.
How Much Protein Do We Actually Need
Across the latest research, one message keeps repeating. Most of us are simply not eating enough protein to maintain or build muscle, especially as we age.
Highly respected physician and longevity expert Dr Peter Attia reminds us that many adults live in a negative protein balance, slowly losing lean tissue because they never quite meet their daily needs. This can be avoided.
To support long-term health, aim for around:
1.6 to 2.2 grams of protein per kilogram of body weight each day
This is well above the current Australian dietary guideline of about 0.8 grams per kilogram, which represents the bare minimum needed to exist. The RDA is life support but is insufficient as we age and certainly inadequate to optimise health.
“The RDA for protein has been underestimated. The question is, do you want to survive, or do you want to thrive?” Dr Rhonda Patrick
Quality and Source Matter
Coming back to a real food approach, the quality of our protein matters.
Animal-based proteins such as eggs, fish, meat and quality dairy are the most complete and easiest for the body to absorb. They contain all the essential amino acids needed for repair and recovery and are usually the most efficient and bioavailable source.
The amino acid leucine, which is abundant in animal-based products is especially important because it switches on muscle growth and repair.
Plant-based proteins have a place, but they do not have a complete amino acid profile, so require a little more intentional combining of food sources to meet minimum needs.
Food from pasture-fed animals, wild-caught fish and ingredients as close to their natural state as possible will always serve us best.
My Approach
For me, this is not just theory. This is how I live.
Post-menopause, I have found that prioritising protein has been one of the most powerful ways to sustain my training, support recovery and continue achieving my movement goals.
By consistently eating with a protein-centric focus, aiming for around 2.2 grams of protein per kilogram of body weight each day, mostly from animal-based sources, I have been able to build and maintain muscle through menopause.
In addition, I have seen a reversal of previously diagnosed osteopenia, which reinforces for me how nutrition and movement work together to protect long-term strength and bone health.
For me, nutrition is not about perfection or restriction. It is about fuelling my body with intention and respect for what it allows me to do each day.
When we focus on real food and prioritising high-quality protein, we are not only building and maintaining muscle, we are investing in metabolic health, functional capacity, longevity, vitality and independence.
We are ensuring our ability to keep moving, creating and participating in life as the years go by.
