Protein intake

Muscle is a longevity organ. Sarcopenia — the age-related loss of muscle — is linked to frailty, falls, and metabolic decline.

Most adults benefit from roughly 1.6–2.2 g of protein per kg of body weight daily, distributed across meals. Prioritize whole-food sources: eggs, fish, legumes, and lean meats.

Resistance training twice a week amplifies the effect of adequate protein intake.