Protein Cuts Death Risk 50%

The focus on muscle mass stems from the significant danger of sarcopenia, the age-related loss of muscle. Systematic reviews have found that sarcopenia is associated with a doubled risk of mortality from all causes, highlighting the critical importance of maintaining muscle as a predictor of longevity. Standard dietary guidelines suggest 0.8 grams of protein per kilogram of body weight, primarily to prevent deficiency. However, to combat sarcopenia, recommendations for adults over 65 often increase to 1.0 to 1.2 grams per kilogram daily, an amount that better supports muscle maintenance and overall health. While the original study pointed to animal protein, other large-scale research offers a more nuanced view. A meta-analysis of over 715,000 people found that high intake of plant-based protein was associated with an 8% lower risk of all-cause mortality and a 12% lower risk for cardiovascular disease mortality. The brain benefits of strength training are linked to specific neuroprotective factors. One is Brain-Derived Neurotrophic Factor (BDNF), a protein that promotes the survival, growth, and plasticity of neurons, particularly in brain regions associated with memory and learning. Another key factor is Insulin-like Growth Factor-1 (IGF-1). Resistance exercise is known to significantly increase circulating levels of IGF-1, which can then travel to the brain and help stimulate the production of more BDNF. This interplay between muscle and brain provides a biological basis for the cognitive enhancements seen with strength training. Studies show both strength and endurance exercise trigger significant increases in serum BDNF and IGF-1 concentrations immediately following a workout. For older adults looking to maximize these effects, frequency appears to be a key variable. A 2023 meta-analysis concluded that performing resistance exercise at least three times per week was most effective for significantly boosting IGF-1 levels.