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Today’s Health Upgrade
Eat more of this for a longer life
Stick out your tongue
Squat lessons with Arnold
Arnold’s Podcast
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Nutrition
Overrated/Underrated: Longevity Protein
Last week, we discussed how eating a moderate or high-protein diet could help you live longer. But many of you asked, Does the type of protein matter?
A new study looked at protein intake and determined — once again — that eating more protein is likely to keep you healthier as you age.
But there’s a twist you might not expect.
While animal proteins are loaded with more protein and amino acids, the study found that increasing plant-based protein was better for extending longevity.
The scientists tracked more than 48,000 women for 32 years and defined “healthy aging” as having fewer or no chronic diseases, better physical mobility, and little cognitive decline.
Eating more protein throughout midlife has anti-aging benefits, but you’ll see more upside if you don’t neglect plant-based proteins. Those who ate more plant protein were 46 percent more likely to age better.
While animal protein had other benefits (such as more strength and mobility), it was associated with more disease risk. Plant protein is likely to have extra benefits because it tends to be lower in energy density (fewer calories) and packed with more fiber.
That does not mean you have to avoid all animal protein. As we shared last week, eating enough protein is generally associated with healthier aging (even in those with kidney disease). However, people who eat more animal protein tend to consume more saturated fat, which can be linked with increased LDL.
Instead of viewing it as black and white, it’s wise to try to add more plant protein to your diet when possible and combine it with a leaner source of animal protein (if that’s your preference). And if you're unsure of your risk, don’t wait for a blood test. We love InsideTracker for its ease and convenience, or you can visit your physician.
To increase your plant protein intake, good options include lentils, beans, tofu, seitan, tempeh, edamame, chickpeas, and nutritional yeast.
On Our Radar
Stick Out Your Tongue…
Saying “Ahhhhhh” might become much more than an age-old tradition of visiting a doctor. It could become the best way to catch disease before it starts.
New AI-based technology that examines your tongue could become a more accurate way to detect and predict sickness, infection, or disease.
The technology is based on more than 2,000 years of medical practice examining the tongue for differences in color, shape, texture, and other variables. The new technology has been working on identifying everything from general infections to asthma, anemia, and diseases like Covid.
In recent research, artificial intelligence was 97 percent accurate at identifying disease simply by looking at photos of tongues.
More research and refining are needed, but it’s another big breakthrough in how new technology can be combined with traditional practices to improve overall health.
Exercise of the Week
Squat Lessons With Arnold
Arnold’s here to help you perfect your form and offer a few tips to help you squat deeper, breathe better, and get stronger. (And if you want an entire library of coaching tips, workouts, and habit-building from Arnold, check out The Pump.)
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
