I want to live till I’m 100 years old. Not kidding. Maybe it’s because I love the life I’ve created so much. Bob says it’s because I don’t have any chronic pain or physical health problems. Perhaps, but I still wanted to live till I was 100 even when I didn’t love my life so much, and even when my physical health wasn’t great.
Longevity is what they call it – “a long life”. However, I’m not interested in being a frail, miserable, shuttered 100 year old who lived a long life. No, I want to be moving, gardening, walking, and experiencing the world. I want to live younger longer and live longer younger! I’m 48 years old now and if I want to experience that, I need to step it up since so many of my health strategies have been focused on the present day symptoms I’ve had rather than planning for future wellness.
Of course I did some research on the subject and ran across the Blue Zones – places in the world where people live as centenarians – Ikaria, Greece; Okinawa, Japan; Ogliastra Region, Sardinia; Loma Linda, California; and Nicoya Peninsula, Costa Rica.
I’m going to break down for you what we’ve learned about longevity from studying these areas/people, and add my little two cents as well from my own personal life observing my grandparents (see picture, weren't they gorgeous people? LOVE - we sometimes called my Papa "The Bull", but honestly I think he's more of a "Silver Fox"), my parents, my healthy friends and not so healthy friends.
Lessons from the Blue Zones
These are the most convincing (and logical) patterns and takeaways that I noticed across the Blue Zone populations (not in order of importance): fermented foods (raw or fermented cheese, sourdough bread, fermented soy milk, fermented beans, fermented milk curd); a lot of plants; beans/legumes or tofu; daily movement; strong connection to community; moderate wine drinking; not over-eating; having a purpose; and solid and consistent relaxation practices. These are all very logical, right? Daily movement, community, purpose, relaxation, are all lifestyle practices that we know for sure, in the United States, we don’t focus enough on, and I think to a degree, we are all striving to improve upon (I hope).
Now for the eating patterns. Eating until you feel 80% full or plating food in the kitchen instead of at the table are strategies these centenarians use to not over-eat (which is certainly a problem many of us have). Drinking wine in good company increases oxytocin levels, increases energetic frequencies, and of course gives important cancer-reducing properties to our bodies. With wine, however, it is important to note that they do not over-consume – 1-2 glasses with a meal and friends is how the centenarians do it in the Blue Zones. Fermented foods feed your gut microbiome and good bacteria which helps with ALL your body’s functions, to include immune responses (very important as you get older). Eating many plants (most at 50% plant-based or more) improves your ability to get the vitamins and minerals we need as well as helps you hit the necessary daily fiber count. Eating beans/legumes or tofu ensures protein and amino acids without having to rely on animal products. What centenarians in the Blue Zones don’t do is eat low carb (oops!), have dessert daily, snack between meals, or eat a bunch of processed foods. I’m still on board with all of this – makes total sense (even the carb issue - I know that those who move more than I do on a daily basis are able to manage higher carb load).
The protein controversy
There’s one area, however, I fear, that well-meaning individuals in the health and wellness industry have interpreted differently than I would (and I am not alone, see the resources list for those who also agree with me) and are pushing harmful guidelines and policies as a result of. And that is, this idea that to live longer you have to reduce animal protein. You see, in the blue zones, most of the centenarians eat animal protein just a few times per week, certainly not daily. Why I’m cautious of this takeaway from the Blue Zones studies – 1) this was an observable set of studies, not a randomized control trial – no comparison between low animal protein vs. high animal protein consumption 2) variables not independently ruled in our out – was it the fact that they ate so many plants that contributed? and therefore you can still eat animal protein daily but also increase your plant consumption to get the same result? 3) there are other scientific studies that provide evidence to the contrary.
Why would I say that this recommendation is potentially harmful? Well, for one, the proteins and amino acids are more absorbable from animal proteins and they include all 9 of the necessary amino acids (most plant protein sources do not – very few, in fact, do – soy, buckwheat and quinoa). A vegetarian or vegan is going to need to be very thoughtful about protein sources and eat A LOT of plant-based protein to make up for the low absorption problem (which results in a lot of calories) and typically will need to supplement. Another concern is that animal protein is satiating – keeps you fuller longer so if you are only eating plants, you are going to have a really hard time feeling full (and possibly over-eat) which will lead to obesity, which is by far the most powerful contributor to a short life. Yes, you can be overweight and be a vegan or vegetarian. Quite easily, in fact, especially if you eat a lot of processed plant-based foods. I mean, sugar is plant based, right? Also, logically you need muscle to help protect your elderly bones from falls, and to help you keep moving in your golden years – but what do we need for muscles? Protein. And unfortunately, existing muscle mass deteriorates as we get older. There is a downward slope in terms of losing muscle, so if you don’t want that to happen, you have to actively be building muscle.
My thoughts on other scientific studies: (you can skip this part if you aren’t into reading the science)
A meta-analysis (review of multiple published and vetted studies) found that animal protein was more beneficial than plant protein and even resistance training for building muscle. Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials - PMC (nih.gov). This does not mean you shouldn’t eat plant protein or do resistance training, or that you have to only eat animal protein. What it means is the most effective strategies are eating animal protein to support your resistance training. In another controlled clinical trial, they found that muscle strength contributed to longevity. In this experiment, they compared muscle strength to muscle mass and found that muscle strength was more important – so, bigger is not necessarily better. Strength, But Not Muscle Mass, Is Associated With Mortality in the Health, Aging and Body Composition Study Cohort | The Journals of Gerontology: Series A | Oxford Academic (oup.com) Many other studies have found that muscle mass contributes to longevity (these studies were not comparing strength vs. mass – they simply focused on mass). And finally, I ran across a study that found that low muscle strength was independently associated with longevity regardless of muscle mass or sedentary lifestyle. Associations of Muscle Mass and Strength with All-Cause Mortality among US Older Adults - PMC (nih.gov). The key takeaways from these studies are that having strong muscles will help you live longer and that it’s really critical to start your elderly years with existing strong muscles even if you end up becoming more sedentary in your older years.
A separate study reviewed the literature of studies (not a randomized controlled trial) related to protein and longevity and focused on compositions and source of protein and their impact on markers associated with longevity and metabolic health. The impact of dietary protein intake on longevity and metabolic health - eBioMedicine (thelancet.com). The outcome was logical but inconclusive and is currently being touted by the National Institutes of Health, the U.S. government, and articles online everywhere, so it’s important to know the details. They concluded that because food sources of animal protein, such as beef, lamb, fish, pork and eggs, contain higher levels of methionine (an essential amino acid that was hypothesized to contribute to decreased longevity because of oxidative stress associated with consuming those foods) than plant food sources, including nuts, seeds, legumes, cereals, vegetables and fruits, an individual would need to eat less animal-based foods to achieve lower oxidative stress and lower methionine. The Mediterranean Diet (fatty fish (salmon for example)/seafood 2 x per week; poultry and eggs 2 x per week; red meat sparingly) and Dash diets (eliminates fatty fish/meat and allows poultry and low fat fish and seafood 6 ounces daily) were mentioned as helpful diets in the literature. They also noted that restricting animal protein could lead to nutritional deficiencies. Which is why I say it’s inconclusive. It IS logical that lower oxidative stress is a marker for longevity as well as eating more plants (as in those diets mentioned); however, there are so many ways to cause oxidative stress and therefore reduce it. Is animal protein really the primary source of oxidative stress in the lives of the average American? I think not. We know that stress, chemicals in our water and food contribute, and not sleeping enough or poor quality sleep lead to oxidative stress.
In an effort to be transparent and balanced, I will also say that there is a study that found specifically that animal protein was linked to higher cancer and mortality in ages up to 65, but that a higher protein consumption (even if it was animal protein) optimized health and longevity in ages 65 or older. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population - PubMed (nih.gov). The overall macro-nutrient break down for the subjects was carbs (51%), followed by fat (33%) and protein (16%), with most of it (11%) derived from animal protein. The high-protein group was 20% or more of calories from protein, a moderate-protein group ate 10–19% of calories from protein and a low-protein group ate less than 10% of calories from protein. How do we make sense of this? Well, first, the study has a conflict of interest - the researchers have stock in a medical food company. Second, this is not a randomized control trial with humans (it was a survey/observational study). Third, the study did not explore animal protein vs. plant protein as independent factors. We have no idea what the quality of the fats, carbs/other foods they were eating was. Also, were they engaging in daily movement in either group? What kind of animal protein was it exactly? Was this red meat with hormones, antibiotics and chemicals in it? Or was it animal protein that is organic and clean (just the meat, so to speak)?
My takeaways for my personal life
I am vain. I’m sorry, but I DO actually care how my body looks. Not only do I want to employ strategies that help me live longer and feel good while I’m living longer, I also want to look good while I’m doing it. I know that strength training is one key to helping me change my body composition as well as building muscle strength and mass. I’ve switched my workout routine in the past month to 3 X per week heavier weight training – using weights that I can only lift 6-12 reps with, and long walks on the days I’m not lifting. I’m already seeing much more muscle definition, yay!!
Regarding protein, I’ve observed nutritionists and coaches in the fitness industry recommending 80 or more grams of protein daily for a woman my height and body weight. So I’m starting there. I do feel better physically on a lower carb (not technically low carb though), higher protein and fat diet because I don’t feel hangry and I feel satiated at my meals and it helps keep my blood sugar balanced. I will continue to eat this way but I need to find creative ways to increase my protein consumption other than just eating larger servings of meat. I love Thrive Market’s chocolate collagen peptides as well as Truvani’s greens + protein (10 grams) on days that I know I’m not going to hit my protein (love Truvani because of the focus on fewer ingredients, clean and dairy free options since unfortunately I am dairy free). Truvani also has a protein powder (which I have not yet tried yet, but intend to) which has 20 grams of protein.
You might be wondering how I intend to mitigate the potentially negative impact of eating too much animal protein (as some of the studies have indicated). I source my protein wisely – I eat organic, humanely raised animal protein with no hormones or antibiotics used by the animals as well as plant proteins. I decrease oxidative stress by using essential oils (such as clove, frankincense, copaiba) on a daily basis as well as eating a high # of organic plants. Finally, I have, over the years, eliminated toxic cosmetics, cleaning products, laundry detergent and processed foods to reduce toxins which cause oxidative stress.
If you want to live younger longer, consider the lessons from the Blue Zones (community, rest/relaxation, plants), but also add strength training and ensuring you are getting enough protein to build muscle. Remember that if you don’t use it, you lose it, but also if don’t eat it, you also lose it.
As Always, Be gentle with yourself and your wellness goals. And take a lesson from my Papa - have some fun in the few moments you have to do so - they are there, you just need to look! (yes, that's me in the picture below as a tiny little tyke - they used to say I ate like a bird because I would flit around and didn't want to sit still long enough to eat. Well, THAT has certainly changed HAHA).
Much Love, XOXOXO
Aimee
Resources:
The Blue Zones Solution: Eating and Living Like the World’s Healthiest People (2015). National Geographic. The Blue Zones Solution: Eating and Living Like the World's Healthiest People by Dan Buettner, Paperback | Barnes & Noble® (barnesandnoble.com)
High-Protein Diets and Longevity | Natural Medicine Journal (more details on the Cell Metabolism study that found animal protein to be linked with cancer and mortality)
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