Can Protein Make You Harder To Kill?
TOP 3 REASONS PROTEIN BOOSTS LONGEVITY & QUALITY OF LIFE AS WE AGE
Unfortunately, aging is inevitable.
But the rate at which we age—and the quality of our years—is something we have more control over than we think.
When it comes to aging well—staying active, sharp, and independent—it’s not about fad diets, miracle supplements or medications (rhymes with mOzempic!), or chasing your high school weight.
It’s about building a strong, resilient foundation. One that makes you harder to kill. And it starts with one key player:
Protein.
Let’s build a body that doesn’t just survive over time—but thrives through it.
Let me just say it: protein is non-negotiable. And protein isn’t magic, but it might be as close as we get.
You’ve heard me preach it before (over and over and over again!), but let’s take a deeper dive. Specifically, why as we age, protein matters more than ever.
Here are my Top 3 Reasons getting enough protein is a must if you want to improve your longevity and quality of life:
1. MUSCLE = HEALTH INSURANCE
Let me channel my inner Dr. Gabrielle Lyon for a moment: “Muscle is the organ of longevity.” (I just listened to her podcast.)
That’s not just a clever phrase. It’s science.
As we age, we naturally lose muscle mass—a condition called sarcopenia.
But it’s not just about looking toned or being able to lift heavy things.
Losing muscle = losing mobility, strength, balance, and independence. And guess what? The #1 way to prevent that decline is protein.
Your muscle is your body’s savings account. You need to deposit into it regularly (with protein + resistance training) so you can withdraw when life throws curveballs—illness, injury, or stress.
Because if you ever get sick or hospitalized, the stronger you are going in, the better chance you have coming out.
So yeah… that daily protein shake? That’s an investment.
2. PROTEIN PRESERVES METABOLISM & SUPPORTS FAT LOSS
One thing I constantly tell clients: your metabolism doesn’t just “slow down” because you’re getting older. It slows because we move less, eat poorly, and lose muscle.
Protein helps fix all of that.
It’s more thermogenic than carbs or fats—meaning your body uses more energy just digesting it. Plus, it keeps you full, helps control cravings, and protects the muscle mass you’re working so hard to keep.
If you’re eating in an energy deficit (especially over 40), protein becomes even more essential. Why? Because when calories are low, your body will start pulling from somewhere. If you’re not giving it enough protein, it’ll take from muscle.
And that’s the exact opposite of what we want.
Muscle lost during weight loss = metabolism gone with it.
Keep your protein high. Keep your muscle. Keep your burn.
3. BETTER PROTEIN = BETTER BRAIN, BONES & BIOMARKERS
Let’s zoom out from biceps and triceps for a second.
Research shows that skeletal muscle is tightly connected to immune function, insulin sensitivity, and even brain health.
Not getting enough protein? You’re not just risking frailty—you’re increasing your risk for chronic diseases like Type 2 diabetes, osteoporosis, cognitive decline, and more.
And don’t forget: protein is made up of amino acids—those little building blocks your body uses for everything from hormones to enzymes to neurotransmitters.
That means mood, focus, energy, and even sleep can be impacted by whether you’re hitting your daily needs.
More protein = more resilience across the board. (Again, harder to kill!)
HOW MUCH PROTEIN IS ENOUGH?
Like I always say: “Give your body what it needs, when it needs it.”
But what does that mean in numbers?
While it’s always individualized, a good ballpark as we age is 1.6–2.3g of protein per kg of lean body mass. (Or in real talk: shoot for 30–40g of high-quality protein 3–4x per day.)
And remember: PROTEIN FIRST. Every meal, every snack.
Eat with a purpose. Stay strong. Stay sharp. And remember…
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
– Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
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