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Language: en
today we're going to talk about the best
sources of protein to eat for longevity
proteins are the building blocks of life
they're critical if you want you want to
live long and if you want to prosper
Thrive because as we age we lose protein
and muscle mass now losing muscle mass
is actually a setup for becoming frail
and less mobile which cuts into your
lifespan so you need to actually keep
your protein in uh and build it up with
exercise and that's the same as being a
bodybuilder now think about maintaining
strength during aging as bodybuilding
over the course of a lifetime so up to
the age of 40 you should be eating about
50 to 60 grams of protein per day for
the average sized person and between the
ages of 40 and 50 that's above the age
of 40 you start losing muscle mass an
example you might see is think about the
older person that you might have seen uh
in your life somebody with really really
thin arms or really really thin legs
their body might actually be looking
okay but you can tell they're actually
losing muscle mass this is called
sarcopenia and it increases the risk of
Falls which where you can break a hip or
worse and falling is actually the
precipitating event for older adults who
are living independently or after a fall
especially if they break uh their hips
they can't manage anymore by themselves
they've lost their independence and they
need assisted living or a caregiver to
be able to get around safely so you
don't want to become frail you don't
want want actually fall if you're going
to live long you want to be able to live
as independently as possible and
developing that strength keeping up that
muscle mass is absolutely critical so
adding protein to your diet after the
age of 40 somewhere between the 75 to 90
grams of protein a day is kind of where
you want to aim at now every person is
different which is why it's called
personalized nutrition so there's no one
hard number that you want to actually
stick to and if you're physically active
you might even need more protein and as
I was saying before you need protein and
the use of your muscles exercise in
order to be able to actually benefit
from that added protein intake so if you
want to do this right I suggest
Consulting a trained nutritionist and
explaining you're trying to optimize
your protein goals and this will be
useful because they'll help you
calculate the right amount of protein
that's tailored to you tailored to your
body size to your physical activity to
your other health conditions you might
have and other fact
and that's why I'm not giving you a
black and white single number that you
need to hit because everybody's
different when it comes to the amount of
protein that they need so what are some
of the best sources of protein to help
you towards longevity well meat is a
good source of protein you know beef
pork chicken duck fish shellfish all
good sources of protein for example a 3
oz serving of beef has about 20 g of
protein a 3 oz serving of of chicken
breast has about 25 to 26 gam of protein
even a little bit more than beef ground
pork has about 22 g of protein per 3 o
serving about the same amount as ground
turkey well we know that in the end that
eating large amounts of red meat not
healthy in the long run so we're talking
about beef here and Longevity is all
about the long game so I encourage you
to think about other sources of protein
besides red meat as I mentioned Seafood
is another source of protein for for
example salmon is a good source of
protein uh as well as a good source of
omega-3 fatty acids which are good for
longevity a 3 oz serving of salmon has
about 22 grams of protein about the same
amount as turkey and cod which is a mild
white flesh fish has about 19 gram per 3
o serving and it's actually got a good
healthy amount of Omega-3s as well now
clinical studies of both salmon and cod
show that these types of seafood are
good for your metabolism through their
Omega-3s they can help you burn harmful
body fat which reduces visceral fat the
kind of fat in the tube of your body and
actually lowers inflammation as well Cod
is a flaky white fish it's not
considered an oily fish at all it's very
mild tasting and even people who don't
like fish generally like cod if they
actually have it cooked really really
well does not have a fishy flavor at all
have you ever had Cod well if you've
ever enjoyed fish and chips you know
that crunchy British snack in a Pub then
it's probably made with Cod you probably
had it cuz that's what's usually used
all right I'm not telling you need fish
and chips but because it's fried but Cod
is a source of Omega-3s how much omega-3
does a Cod have well it turns out that
cod's um the healthy amount of cod to
eat is not very large it's only the size
of a deck of playing cards so if you
want to actually have the same amount of
Omega-3s uh that's going to be healthy
for your metabolism all you need is have
that playing deck uh size card deck size
of of cod now how many how much omega-3
is in there 284 milligrams all right so
you might say I have no idea what those
numbers mean well let's compare it to a
a known oily fish that has Omega-3s like
salmon okay so so salmon the size of a
deck of playing cards has
1,565 Mig of Omega-3 all right um so
that's 5 more than what Cod has Cod has
only 18% of what salmon has so the
question is does cod have enough and the
answer is yes Cod has enough Omega-3s in
it to give you a health benefit all
right so that's a big surprise now the
other thing that Omega-3s do is they
help you burn body fat and this is how
Cod has been studied uh to know so we
know that that the smaller amount of
Omega-3s actually makes a difference so
this this is a study from the University
of Iceland where they studied 324 people
and gave them either salmon oily salmon
with a lot of Omega-3s or Cod not oily
and much less five times less Omega-3s
to eat three times a week that's not
very much um for eight weeks okay and
what they did at the very end of the
study is they measured uh the amount of
weight loss that was there uh and they
also measure body fat and here's what
they found the salmon eaters not
surprised ly lost a good amount of
weight they lost about 15 lbs okay after
8 weeks of eating salmon but the Cod
eaters also lost weight they lost about
10 lbs in the same amount of time 10 PB
weight lost Improvement of metabolism
that's not bad so even though Cod has
five times less Omega-3s than salmon it
has enough to burn body fat and improve
your metabolism hey there I've got
something important to share with you
and that is my guide to the three
healthy foods that you might want to
avoid if you're looking for
longevity many products that are
marketed as nutritious can actually
undermine your health and if you want to
find out more about these sneaky
ingredients and how to make better
choices then just click on the link
below the video for all the details it's
very important to know what's really in
your food and this resource that I'm
giving you gives you a head start get it
right now for for free in the
description below or you can access the
guy by scanning the QR code on the
screen with your
smartphone now let's jump back into the
video now I love to cook cod and there's
a lot of super easy ways to do it so
here's a practical tip uh from me to you
easiest way that I can tell you how to
cook cod get it in your Seafood section
or a fishmonger all right fishmonger is
a is a purveyor that actually only sells
seafood all right and you take it home
a little piece you don't need very much
uh and you can bake or broil it in the
oven just preheat the oven to 400° F and
while the oven is heating up it's going
to take a few minutes all you do is you
um coat the cod with some flour and mix
in a little bit of dried oregano all
right get a pan like a cast iron pan
sear it okay add a little bit of extra
olive oil and sear it uh on each side
about 2 minutes on each side you can add
a little garlic if you want to give a
little more flavor then put that onto a
baking sheet uh squeeze some lemon onto
it and then the oven should be hot bake
it till it's flaky just takes about 10
minutes on each side and just take a
fork and you can just check it and you
can see it started to flake apart and
you'll be done that is the tastiest way
for you to get healthy Omega-3s that can
light up your metabolism all right and
there are lots of different ways of um
using cod in Mediterranean recipes uh
and you can actually look up more just
by searching
cod recipe and hit video on Google and
take a look at some YouTube videos of
other people that actually know how to
cook cod in healthy easy ways so that's
meat and that's Seafood but what about
plant-based sources of protein because
we know that people who eat more
plant-based uh foods have better
longevity so we're talking about legumes
like white beans black beans Pinto beans
lentils chickpeas soybeans all these are
all plant-based sources of protein as
well as good mineral content the other
benefit of these types of plant-based
proteins these legumes is that they
actually make you feel full that's what
we call satiety and so if you feel full
you're also less likely to overeat in
your next meal now over eating actually
overloads your metabolism which actually
can set you up for metabolic syndrome
and type2 diabetes which cuts down on
your longevity so beans legumes actually
a great way to actually get that source
of protein now I enjoy beans in a soup
bean soup or stew great way to actually
have beans and when you make one pot of
beans you're likely to actually have
enough as leftover so you're actually
saving time cooking as well now another
source of plant-based protein are tree
nuts you know uh pecans walnuts
macadamias past pistachios cashews even
pine nuts and seeds are also a good
source pumpkin pumpkin seeds sesame
seeds sunflower seeds all good sources
of protein now for tree nuts or seeds I
suggest you just take a handful with you
uh as a snack during the day something
you bring to the office something you
have a bowl to snack on uh throughout
the day if you actually want to get some
protein in those are good snacks and
that's in eating it them actually a
great way to actually get some extra
protein in and they're a good source of
dietary fiber dietary fiber feeds your
gut microbiome and when that's a good
healthy gut bacteria and when your gut
microbiome is fed guess what lowers
inflammation and that sets you up to
actually have more longevity as well now
a team of researchers from Harvard and
Tron University actually looked at just
how powerful uh plant-based proteins are
they looked at 32 clinical studies that
involve a total of 715,000 people over
periods of time ranging from 3 years to
30 years that's 3 decades and found that
those people who ate more protein from
Plants even 3% more protein in Plants
resulted in a lower risk of premature
death by about 5% all right so you lower
the risk of death premature death by 5%
by just having uh more proteins and
another study published in the Journal
of the American Medical Association a
very credible Journal looked at 416,000
people over 16 years and compared to
what they were eating over the time uh
over that time uh for their health and
found that just shifting 3% of protein
from animals to plants shifting just 3%
of the protein intake from animals like
beef to plants like beans led to a 10%
decrease in Death from any cause 10%
decrease in Death from any cause and
this is true for both men as well as
women now the reasons for better
longevity by taking in plant protein
compared to animal protein is thought to
be due to the fact that animal protein
has higher levels of methionine and
Branch chain amino acids this is found
in meat and not in Plants especially in
red meat and this is considered to be
one of the triggers for chronic diseases
now more research needs to be done on
this but again having more shift in
protein from uh Meats red meats to
plant-based Foods actually lowers
overall mortality plant-based Foods also
have beneficial bioactives like
polyphenol that can activate your health
defenses like your circulation and your
Genesis uh help activate your stem cells
which help to regenerate and heal from
the inside out activate uh gut health uh
these are prebiotics uh these
polyphenols and plants um help to
protect your DNA which can slow cellular
aging help repair DNA and prevent DNA
from being damaged from oxidative stress
and they can actually activate your
immune system so you got better immune
protectiveness as well well as slower
inflammation so plant-based proteins
have actually a lot of other
accompanying reasons why they may be
beneficial for um uh longevity as well
so you get other benefits in addition to
the proteins you want more good and less
bad choose plant-based proteins so here
are my top choices five top choices of
plant-based protein sources food number
one are beans I mentioned this already
white beans black beans fava beans
chickpeas lentils
great source of protein help you
maintain muscle mass also a good source
of dietary fiber good for your gut
microbiome as I said before and also
beans help to reduce blood lipids
decrease blood glucose levels all right
so all metabolically healthy as well now
how much protein is uh are some beans
legumes let's talk about this one cup of
chickpeas has 14 g of protein and 12 G
of dietary fiber the dietary fiber is
really really important as well so
you're getting twofer protein and
dietary fiber you can try uh again
making a bean stew uh bean soup
chickpeas you can actually do all kinds
of things with them just look up a
recipe chickpeas recipe and hit video on
Google and you'll actually show get
shown from people who are really
passionate about what they do how to
make something really tasty using
chickpeas for example and clinical
Studies have shown that eating beans can
help to lower your blood pressure as
well which lowers the risk of heart
attack and stroke so again we're talking
about longevity we're talking about
protein and now we're talking about
foods that contain protein but also have
other benefits and clinically uh shown
connections to longevity as well food
number two tofu and soy Foods these are
foods made from soybeans tofu is made
from soybeans and let's talk about Tofu
for example now you can go to the
grocery store and very easily in the
refrigeration section you can actually
find soft tofu versus is firm tofu but
that's not all there is there are lots
of different types of tofu if you go to
an Asian grocery store all right there
are these big Mega stores uh with Asian
groceries you'll find not only the soft
tofu and firm tofu uh but you'll also
find tofu skin you'll find different
types of fermented tofu you'll find
fermented soybeans there's a kind of
soybean that's fermented called nat it's
a Japanese delicacy it's a pretty potent
fermented so being um but it's got the
highest level of gentin which is a
phytoestrogen that's good for cutting
off the blood supply to cancer it's very
beneficial for our health defense system
so fermented foods as you know is a
probiotic food like natto now you get
all the other benefits of the protein
from the soy Foods as well now edamame
which you get you find in the frozen
section you can Ste them up it's the
same kind of edamame you would get you
know if you go to a Japanese restaurant
you know at the sushi bar you you
actually order some uh steam D Amame add
a little bit of sea salt to it that's
also a delicious uh way of getting
plant-based proteins uh into you as well
now an analysis by researchers at
sichang University in China looked again
at 21 different clinical studies that
all showed that eating large amounts of
soybean proteins was associated with
benefits to lower the risk of cancer in
fact a 15% reduction in stomach cancer
and other gastrointestinal cancers by
eating soy soy beans this gentin is
anti-angiogenic that means it cuts off
the blood supply to tumors uh beneficial
and by the way another soy product is uh
soy milk soy milk is the choice that I
would actually have put to put to cut in
to cut the strength of your coffee if
you really wanted some milk in your
coffee use soy milk instead of dairy
milk and why would you do that is
because dairy milk contains dairy fat
and those Dairy fats form little soap
bubbles that trap the good polyphenols
in coffee like chlorogenic acids so when
you drink coffee with cream or coffee
with milk dairy milk what's actually
happening is that those little soap
bubbles trap the good polyphenols and
they'll tumble down into your stomach
most of it won't get absorbed some of it
will but most of it tumbles right
through to your lower gut and you've
missed the opportunity to benefit from
most of the polyphenols soy milk and
nut-based milks plant-based milks don't
have that so soy milk milk oat milk uh
nut milk almond milk no problem all
right food number three good source of
plant-based proteins quinoa quinoa great
source of protein it also has the
benefit of having all essential amino
acids needed for health now protein in
your body is built from amino acids and
you can't make all the amino acids that
that you need in your body there's nine
of them you need that are essential
meaning you need to get it from your
diet and quinoa is the solution it's got
the protein it's got all n amino acids
one cup of quinoa has 8 gram of protein
and the quinoa is also source of dietary
fiber good for gut health lowering
inflammation all supports longevity food
number four lentils lentils are a staple
food in Middle Eastern uh Cuisine and in
Mediterranean uh Cuisines healthy
Mediterranean Cuisines where longevity
actually is is really optimized and
lentils are great actually they come in
different colors uh if haven't seen
different colored lentils they come in
brown they come in green they come in
yellow they come in uh red and black
lentils really really dramatic this is a
really inexpensive way to get protein
you can buy lentils dried in the middle
aisle of the grocery store lentil is
packed with protein you can make a
lentil stew in fact one tablespoon of
lentils has one gram of protein and one
cup then gives you 18 grams of protein
lentils are high in dietary fiber again
good for gut health and by the way not
only is gut health good gut health
lowering inflammation good gut health is
good for brain health as well look you
want to live long you want to also have
a good nogin you want to have Clarity
good cognition good memory good
executive skills you want to be able to
enjoy your life and so this is another
reason why you want to actually not only
get good protein you want to actually
eat foods that protect your gut health
uh as well and um lentils also been
shown to lower the risk of
cardiovascular disease
look that's the number one killer in
developed countries so if you want to
live long you want to avoid having fatal
cardiovascular events uh lentils are a
good choice to get those proteins and to
actually lower the risk of
cardiovascular disease now lentils also
have polyphenols like procyanidin and
flavanols and the reason these are
important is that they've got
antioxidant property so as we age you
know we get oxidative stress that
actually contributes to wrinkly skin uh
other forms of Aging uh so antioxidant
protection protects our DNA and some of
these polyphenols and lentils also have
neuroprotective properties brain health
gut health brain health good protein
good muscle lentils are one of my
favorites food number five Seafood now
Seafood is something that if you live by
the ocean you probably grow up eating
Seafood all right uh that's if you come
from a place uh on the shore so if you
live in a place in the country where you
actually can't get fresh fish no problem
just go to the grocery store go into the
freezer section and you can buy frozen
fish and frozen fish actually in many
ways is just as good as a fresh fish you
know why because most of the frozen fish
youd get in a grocery store is caught on
a boat and it's flash frozen all right
whereas even fresh fish is is kept on
Ice of course and then it's transported
all the way to the fishmonger or the
grocery store whereas that the flash
frozen fish is packed up and then
shipped right over to uh the the grocery
store uh already Frozen from the the
boat more or less well hello if you're
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and you want to use food as medicine to
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clicking the link below how good is
seafood for longevity and uh and for
protein well we talked about salmon and
cod uh as being good sources of protein
but shellfish are also good sources of
protein muscles clams uh all great
oysters good sources of protein squated
shrimp also good sources of protein so
this has been studied by the way in
terms of its health benefits a 16-year
study that involved almost a half a
million men and women this is a study
called the NIH which stands for the
National Institute of Health AARP that
is the American Association for retired
persons diet and health study that's
called the NIH a RP diet health study
followed people for 16 years and they
found that men who ate the most Fish
seafood had a 10% reduction of mortality
due to cardiovascular disease probably
because of the um Omega-3s uh that are
found in there but also protein counts
as well lowered the risk of heart attack
and stroke okay reduction of mortality
from heart attack and stroke that's by
10% had a 6% reduction in cancer
mortality that's probably due to the
Omega-3s as well Omega-3s also cut off
the blood supply feeding cancers 20%
reduction IM mortality from lung disease
now I don't have a mechanism for that um
but maybe due to reduction in um
inflammation maybe Improvement in uh
immune uh defense and it had a 37%
reduction in Death from liver disease in
those men who actually ate more Seafood
more fish now for women Fish Eaters
Seafood eaters also had a 10% reduction
in cardiovascular mortality same as men
but they also had a 38% reduction of
mortality from Alzheimer's disease all
right that's brain health all right so
fish good source of protein great source
of omega-3 fatty acids Omega-3s not only
cut off the blood supply to cancer lower
inflammation help your lipids but they
also protect your stem cells these are
the stem cells in your body that
actually help to heal us from the inside
out they regenerate our body you don't
feel them they're actually doing their
job in visibly helping to repair organs
blood vessels very important for
longevity all right and seafood can
actually contribute to that and some
seafood uh some fish have now been
discovered to have peptides these are
proteins in the flesh proteins within
the proteins that actually can help
wound healing as well so they actually
help our body heal our flesh heal so the
key to fish is really how you're going
to prepare them Seafood avoid frying
your fish all right look I like crispy
food as much as anyone else if you ever
had fish and chips delicious but frying
actually has been shown to increase
mortality or decrease longevity all
right and the reason is frying Foods
especially the the crust you know the
batter creates something called
acrylamides These are kind of a plastic
a chemical in the batter that that
Sparks inflammation and the byproducts
of frying can create carcinogens these
are cancer causing chemicals so listen
if you eat you know some fried seafood
once in a while uh that's going to be
fine you know knock yourself out really
enjoy it but if you do it all the time
and there are places where people eat
fried fish all the time not good for you
all right so save it for a rare treat or
better yet don't eat fried food as all
all right now when I think about protein
I think about these uh types of uh foods
that we've talked about uh Seafood we
talk about lentils we talk about um
quino we talked about soy products like
tofu and other types of soy Foods uh we
talked about beans these are just five
examples of of some of my favorite
sources of proteins but there's many
many many more point is you can get
proteins by eating meat all right but a
better choice is actually to get
plant-based proteins and even if you are
an omnivore I'm an omnivore like you
know I eat everything but I eat mostly
plant-based Foods uh and I eat a not
only a modest amount from uh Meats and
Seafood and if you if you can switch
your protein intake towards plant-based
uh foods and within the animal protein
or fish protein move from red meat to
Seafood because Seafood has got all
these other benefits as well but
plant-based Foods by far not only have
great sources of protein but they've got
dietary fiber you're not going to find
this in seafood and you're not going to
find it in meat that dietary fiber does
something really important when it comes
to longevity and that is that it
actually is good for gut health which
lowers inflammation it's good for brain
health helps your body streamline lipid
metabolism which lowers your cholesterol
which lowers your risk for
cardiovascular disease as I mentioned
your clinical studies that show all of
these things make a difference when it
comes to real longevity so the key all
right I'm somebody who actually enjoys I
enjoy my food I look forward to eating
and so the thing to do is actually to
find plants with good sources of protein
and fiber and these polyphenols that
tastes great um and if you go to the
produce section your grocery store
you're sure to find something seasonal
and fresh all right if you go to a
farmers's market you're going to find uh
that as well beans you know in the
summertime there's all these different
kindes of beans you can do all kinds of
cook all kinds of food with beans and by
the way there are um uh uh ways that you
can look for recipes so if you see a
plant Source protein that you don't know
what to do with all right I don't know
what to do with quinoa I'm not really
sure what to do with lentils again go to
Google hit the food name like lentils
hit uh recipe and then hit video and
look at all the all all the search
results pick one of somebody who's
really passionate about cooking that can
teach you how to make something
delicious using that ingredient like
lentils that you might not have known
and again I like I like beans and
lentils because not only do they help me
feel full so I'm less likely to overeat
the next day which is very important for
longevity overall but it saves me time
because if I'm making a batch of beans
all right or lentils for example I'll
have enough for the next day that saves
me cooking time the next day so uh and
also is very inexpensive so not
expensive way to actually good get
protein remember if you're over the age
of 40 you want to start paying attention
to the fact that you're losing muscle
mass every single day you can't help it
so you want to do is you want to
actually keep up with your protein add
more to your protein and stay Physically
Active that's important to eat proteins
especially plant-based proteins and stay
Physically Active exercise you know
exercise is great but if you don't you
don't need to join a gym you just need
to stay active as active as you possibly
can all right I hope you learned
something uh from watching this episode
thanks for watching and I'll see you
again Dr Lee
out hey if you like that video then
you're going to love this one check it
out