The Protein Paradox

What if you went to see your doctor, not because you had a problem, but because you were healthy and wanted to keep it that way?

Modern medicine is focused on problem solving. But what if we could preempt the problems from occurring in the first place?

This isn't preventive medicine.

There are some things we simply cannot prevent.

But we can figure out what your risk factors are for developing problems later in life and try to take action now to lessen the impact on your life later.

That's what I call preactionary medicine.

Let's get started!

Table of Contents

1. Rethinking Protein for Longevity
2. Swap Your Steak for Some Tofu?
3. Beans, Beans, Beans, and More Beans

Rethinking Protein for Longevity

Many experts on healthy aging suggest that cutting back on protein might help us live longer. But recent research shows that reducing protein intake for longevity could actually backfire!

It turns out that people who eat more protein tend to have a lower risk of dying and live longer. Interestingly, this study focused on individuals with chronic kidney disease, and those who consumed more protein had better health outcomes.

For years, some have claimed that high-protein diets can harm the kidneys, even though there's little evidence to support this. While it was thought that people with existing kidney issues might need to limit their protein, protein is essential for everyone.

The researchers looked at over 8,500 participants aged 60 and older, exploring how different types of protein—total, animal, and plant—related to overall mortality.

Eating up to 1.6 grams of protein per kilogram of body weight each day showed protective benefits compared to the recommended daily allowance of 0.8 grams and plant protein offers more health benefits than animal protein. However, the good news is that even those who included animal protein in their diets had a lower risk of mortality than those who cut protein too much.

So go ahead and enjoy a variety of protein sources, perhaps focusing more on plant-based options while still including some animal protein.

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Swap Your Steak for Some Tofu?

A recent study from 2024 has found that eating more protein can help you stay healthier as you get older. But here’s the interesting part: while animal proteins are rich in protein and amino acids, the study showed that increasing plant-based protein is even better for living a longer life.

The researchers followed over 48,000 women for 32 years, defining “healthy aging” as having fewer chronic diseases, better physical mobility, and minimal cognitive decline. They discovered that getting enough protein during midlife has anti-aging benefits, but those who included more plant-based proteins in their diets were 46% more likely to age well. While animal protein can boost strength and mobility, it also comes with a higher risk of disease.

It is becoming clearer that getting enough protein is important for healthy aging, even for those with kidney issues. People who eat more animal protein often consume more saturated fat, which can raise LDL cholesterol levels. Instead, try adding beans, tofu, lentils, tempeh, edamame, chickpeas, and nutritional yeast to your meals.

Beans, Beans, Beans, and More Beans

Another study shows that adding beans to your daily diet could boost your weight loss efforts and improve your overall nutrition.

Researchers looked at the eating habits and health of adults who enjoyed more beans compared to those who ate fewer. They found that bean lovers had healthier diets, packed with fiber and protein, while consuming less sugar. Plus, they enjoyed more vitamins and minerals, and had lower body weight and waist sizes.

Unlike many complicated and pricey weight loss plans, eating beans is straightforward and affordable. Just two servings of canned beans or chickpeas a day can lead to noticeable health and weight loss benefits. So, why not give it a try?

Conclusions

Using the tools available to us in what I call preactionary medicine, we are able to predict your risk of developing certain medical problems later in life and take preemptive action now.

• What questions do you have?
• What topics would you like to see covered in future newsletters?
• What roadblocks exist in your life to live a healthier and longer life yourself?

Let's hear your thoughts, questions, and feedback in the comments below ??

Stay healthy and live longer!

--Fx

Felix Boecker, MD