According to the podcast, it’s also age dependent, with more need for protein over age 60. I certainly upped my intake after I watched that episode.
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I just listened on YouTube to one of Peter Attia’s podcasts (below).
He talks about one’s relative strength and VO2 max for their age and gender and how they translate to one’s mortality. He mentions several proxies for health, in terms of strength AND cardio (VO2 max), which I quickly jotted down:
- VO2 max in the 75% range
- Length of time one can dead hang from a bar
- Length of time spent in an air squat at 90 degrees (
) - Deadlift bodyweight for 10 reps
- Farmers carry 1/2 bodyweight in each hand
Of course, all would be adjusted for age and gender. He mentions 11 tests, so he may not have mentioned them all, but the difference of being in the lowest 25% to the 50-75% in these tests is huge in terms of one’s mortality. Let alone being in the elite (top 2.5%)
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This is something I can actually check easily on my food tracking app, looking back over various time periods (daily, 7 days… past 1 year). Ability to track protein (and other nutrients) is what keeps me logging food, even though at/near ideal weight.
On average, I’m a little over 1x. Increasing it would be pretty easy to do, since I do eat meat. But for ecological reasons I’ve been trying to eat less meat (especially beef). As I age, perhaps I should make a better effort here.
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I am a big fan of IF! I’ve been around 125 lbs most of my adult life until I hit my mid-thirties, when my metabolism slowed down. My weight inched up to the 130-135, and worse, my waistline expanded. I started trying IF about 6 months before the pandemic, but working from home during COVID made it so much easier for me to do it consistently. I am not a stickler about it at all, but try to delay eating breakfast until 11, and try to have dinner before 7, and not eat anything after 8 - so basically 15 hours of not eating. I am still eating 3 meals/day, and still feel I am consuming about the same amount of calories other than eliminating the after-after-dinner snacking. I’ve lost 10-15 lbs and have been able to consistently keep it off. Best yet, is the shrinkage in my waistline. IF is the only type of dieting I could ever imagine doing because I love food too much, and this doesn’t restrict how much I eat or what I eat.
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