The Food That Fights Aging

An unusual suspect is the type of protein that might do the most to support your longevity goals.

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Today’s Health Upgrade

Monday motivation
The anti-aging macro
What’s in your protein?
Workout of the week

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Arnold’s Corner
Monday Motivation

Longevity
The Anti-Aging Macronutrient

You can’t stop the clock, but what you put on your plate in midlife might help you age better.

Eating more protein—especially from plants—makes you significantly more likely to reach older age free from disease, cognitive decline, and physical limitations.

Researchers followed more than 48,000 participants from midlife (under age 60) through their later years. Their goal? To identify if the type and amount of dietary protein consumed in midlife predicted “healthy aging”—defined as reaching older age free of 11 major chronic diseases, while maintaining good mental health, cognitive function, and physical ability.

For every 3 percent increase in daily calories from total protein, the odds of healthy aging rose by 5 percent. However, when researchers broke it down by protein source, the real standout was plant protein.

Here are the odds of healthy aging adjusted by source:
Plant protein: +38%
Dairy protein: +14%
Animal protein: +7%

Only plant protein was consistently associated with better mental health and physical function in older age, two areas where decline can dramatically impact independence and quality of life.

And when participants swapped out carbs or fats for plant protein (of equal calories), their odds of aging well jumped by 22 to 58 percent.

Researchers believe it’s not just the amino acids but also the micronutrients that matter. Plant-based protein sources often come with fiber, antioxidants, and other healthy compounds while limiting overall calories. This nutrient synergy may protect against inflammation, oxidative stress, and chronic disease, all major drivers of accelerated aging.

To increase your odds of thriving in older age, prioritize protein. If you can consume more foods like beans, lentils, nuts, tofu, and whole grains—along with animal-based sources—then you’re giving your body everything it needs. You don’t need to go vegan, but replacing some animal protein, carbs, or fats with plant-based protein could help you live longer and better.

Together With Momentous
Don’t Just Add Protein—Upgrade It

It’s not enough to get protein. You need to get it right.

We just shared how eating more protein (especially plant-based) can help you age with strength, energy, and clarity.

But here’s what most people miss: protein quality makes a real difference. If your protein powder is filled with artificial junk, low-grade sources, or mystery blends, it’s not helping you—it’s holding you back.

That’s why we partnered with Momentous. Momentous isn’t just a supplement company. They are a mission. A rebellion against everything broken in the industry: shady labels, questionable ingredients, and hype over results.

Their products are designed and tested by world-class experts, from NFL strength coaches to neurology PhDs to the Department of Defense. Every ingredient is chosen for performance, purity, and purpose. There are no fillers, shortcuts, or compromises.

It’s the same protein trusted by Olympic teams, pro athletes, and leading health institutions—not because of flashy marketing, but because it works.

But here’s the real reason we wanted this partnership: We don’t just want you to try Momentous—we want you to help change the game.

Raise your standard. Experience the difference. And when you do? Tell your friends. Because friends don’t let friends waste money on garbage supplements.

Exclusively for APC readers: Get up to 35 percent off your subscription to Momentous. That means their plant-based protein — which normally costs $49.99 (USD) — can be yours for just $32. Experience “The Momentous Standard” now.

Fitness
Workout Of The Week

Fun, Fast-Paced, and Full-Body (No Burpees Required)

This under-30-minute workout blends strength, mobility, and athletic movement into a fast-moving circuit that hits every major muscle group and still leaves room for play. It’s perfect when you want to feel accomplished, not annihilated.

How To Do It

Warm-Up: 30 sec each of the following

The Main Circuit
Set a timer for 2 minutes. Complete one set of every exercise, and then rest for whatever time remains of the two minutes. That’s one round. Then, repeat the circuit again. Complete a total of four to six rounds.