💪Building and maintaining muscle is crucial for longevity.
🥦Being a healthy vegan requires knowledge and proper supplementation.
⏰Intermittent fasting and a protein-rich breakfast promote autophagy and muscle building.
🔁Giving your body a break from eating at night activates autophagy and supports healthy aging.
🤔There is confusion around protein recommendations, but getting more than the minimum amount is beneficial, especially as you age.
Can I be a healthy vegan?
—Yes, being a healthy vegan is possible, but it requires knowledge, effort, and proper supplementation to ensure you get all essential nutrients.
How can I build and maintain muscle as I age?
—Resistance training and consuming an adequate amount of high-quality protein, such as whey protein or animal protein, can help build and maintain muscle.
What is autophagy?
—Autophagy is a process in which the body cleans up and recycles old cells and proteins, promoting cellular repair and healthy aging. Giving your body a break from eating activates autophagy.
What is the best way to practice intermittent fasting?
—Aim for a fast of at least 12 hours between dinner and breakfast. For additional benefits, you can extend the fasting window to 14 or even 16 hours.
How much protein do I need as I age?
—As you age, you may need more protein to counteract anabolic resistance and support muscle building. Aim for more than the minimum daily recommended amount of protein.
00:00Protein is a divisive and controversial topic, but it is crucial for aging well.
03:10Being a vegan is possible but challenging, requiring knowledge and proper supplementation.
05:21Building and maintaining muscle is essential for longevity, and consuming an adequate amount of protein, particularly leucine, is crucial for muscle growth.
09:00Intermittent fasting and a protein-rich breakfast promote autophagy, a cellular repair process, and support muscle building.
11:45Giving your body a break from eating at night, and not consuming protein for three hours before sleep, activates autophagy and supports healthy aging.
