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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 that 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 chicken breast
has about 25 to 26 gram of protein even
a little bit more than beef ground pork
has about 22 gam 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 breed 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 o serving the salmon has
about 22 gram 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 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 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 type 2
diabetes which cuts down on your
longevity so beans legum
actually a great way to actually get
that source of protein now I enjoy beans
in a soup bean soup or 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 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 and eating it them actually a
great way to actually get some extra
protein 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 three 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 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 poly
phenols 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 as lower
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 lentil
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 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 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 soybean um but it's got the
highest level of genestin 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 Nat now you get all
the other benefits of the protein from
the soy Foods as well now edamame which
you can actually find in the frozen
section you can steam 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 actually
order some steamed 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 cancer by
eating soy soybeans 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 fat 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
don't 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 oat milk uh nut milk almond milk no
problem all right food number three good
source of plant-based proteins quinoa
kinoa 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 none 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 nine amino acids IDs one cup of
quinoa has 8 gr 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 if you haven't seen
different colored lentils they come in
brown they come in green they come in
yellow they come in 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 gam 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 disas 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 procyanidins and
flavanol and the reason these are
important is that they've got
antioxidant property so as we age you
know we get oxidative stress that
contributes to wrinkly skin 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
you 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 grocery
store uh already Frozen from the the
boat more or less 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 resources 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 in women this is a study
called the NIH which stands for the
National Institute of Health AARP that
is the American Association of retired
persons diet and health study that's
called the NIH AARP diet and health
study followed people for 16 years and
they found that men who ate the most
Fish seafood had a 10% reduction in
mortal ity 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 in 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 immune
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 in
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 invisibly helping to repair organs
blood vessels very important for
longevity all right and seafood can
actually contribute to that and some SE
SE food 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 all
right hey there I want to share another
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your body's five Health defense systems
these five systems androgenesis
regeneration your gut microbiome DNA
protection and Immunity are your Shields
against disease and they're respons
responsible for maintaining your health
every single day of your life by knowing
about how these systems work to defend
your body you can tap into their healing
powers to live a longer better and much
healthier life I explain each of these
defense systems to you in my free guide
and as a bonus I've included some of the
best foods you can eat to activate each
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right now in the caption below now back
to the video 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 a kromes these are kind
of a plastic a chemical in a 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 quinoa we talked about
soy uh products like tofu and other
types of soy Foods uh we talked about
beans these are just five examples of U
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 omn I'm an omnivore like you know
I eat everything but I eat mostly
plant-based Foods uh and I eat a 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 me that dietary fiber does
something really important when it comes
to longevity and that is that it
actually it's 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
there 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
uh I eny 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
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
lentil say 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 it's very inexpensive so not
expensive way to actually good get
protein remember if 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 hi there if you enjoyed watching
this video I know you'll love the next
one stay here and check it out and I'll
see you there