Why Men in Midlife Need to Eat MORE Protein, Not Less
For decades, we've been fed a dangerous narrative:
"Eat less red meat."
"Cut down on saturated fats."
"Animal protein is bad for you."
Meanwhile, Big Pharma and Big Food have profited massively as our health has declined. Obesity, heart disease, diabetes, and muscle wasting have all skyrocketed. Coincidence? Not likely.
One of the biggest tools they used? The Food Pyramid.
Designed in the late 20th century, the Food Pyramid demonised nutrient-dense foods like red meat and saturated fats while promoting grains, refined carbohydrates, and processed foods as the foundation of a "healthy" diet. It steered us away from the very foods that sustain strength, vitality, and metabolic health — and into a carbohydrate-heavy, inflammatory diet that has fuelled modern chronic diseases.
If you're a man in your 40s, 50s, or beyond, it's time to open your eyes: you need MORE protein, not less. Especially high-quality animal protein.
Here's why:
Nutrition Hacks for Busy Midlife Men
n the hustle and bustle of midlife, finding time to prioritise nutrition can be challenging. However, by focusing on nutrient-dense foods, busy midlife men can fuel their bodies with the essential nutrients needed to thrive amidst hectic schedules.
In this blog post, we'll explore the concept of nutrient density and highlight the top 10 most nutrient-dense foods to incorporate into your diet.
How Protein Can Transform Your Midlife Physique
Are you tired of feeling sluggish and battling stubborn belly fat?
Do you constantly crave snacks and struggle to maintain steady energy levels throughout the day?
If so, it might be time to take a closer look at your nutrition, and there's no better place to start than with protein.
Protein isn't just for bodybuilders or fitness fanatics – it's a crucial nutrient for everyone, especially men in midlife looking to reclaim their vitality and shed those extra pounds.
Let's dive into the science behind protein leverage and why making it a priority in your diet can be a game-changer for your health and well-being.
The Secret of Having More Energy in Midlife.
In the dynamic world of human biology, there's a microscopic hero that holds the reins of our energy levels and overall vitality: mitochondria.
These powerhouse structures, often hailed as the "energy factories of the cell," work tirelessly to transform the calories we consume from carbohydrates, fats, and proteins into usable energy in the form of adenosine triphosphate (ATP).
But here's the fascinating part – a significant chunk of these cellular powerhouses resides in our muscles.
Rethinking Food Choices: Regenerative Farming, Mono-cropping, and the Vegan Debate
In today's world, where concerns about sustainability and environmental impact are at the forefront, the conversation around food choices has become increasingly important.
While mono-cropping has long been the norm in industrial agriculture, regenerative farming offers a compelling alternative that prioritises environmental health and resilience, especially in the context of livestock production.
In this blog post, we'll explore the differences between these two agricultural methods and challenge the misconception that a vegan diet is the only solution to environmental concerns.
The Gut-Protein Connection, Transforming Gut Health in Midlife
Protein isn't just about building muscles; it's about building a strong and healthy gut.
Protein is one of the primary building blocks for all cells in the human body, including your gut cells. Even gut probiotics are made of protein.
Research has shown that both the amino acid balance and digestibility of dietary protein are primary factors contributing to gut microbes' composition, structure, and function. [1]
If you live in Australia, you’d think that protein malnutrition couldn’t exist. But many people in their midlife aren't eating enough protein, especially with trendy vegan and vegetarian diets on the rise.
Unlock Peak Wellness in Midlife with 5 Key Reasons to Boost Your Protein Intake
It's scary how many people in their midlife think they should eat less protein. But the truth is we should be eating more.
When working with health coaching clients, one of the first questions I often get is, “Where should I start with my diet so I can feel better, have more energy and keep up with my kids?"
The answer to that question is protein.
As we age, protein becomes even more valuable because it plays a crucial role in our health and longevity.
Mastering Midlife Nutrition: Busting High-Protein Myths for Health and Vitality
As we age, we start to pay more attention to our health. Health, happiness and longevity seem to climb our list of values, especially when we have a family to care for.
This new outlook on our values makes us question what type of diet we should eat.
This leads to the question of how much protein I should eat.
Protein recommendations can vary based on individual factors such as age, sex, weight, activity level, health and fitness goals, and overall health.
Sometimes, we make the mistake of thinking we need to eat less as we age.
What are the protein intake demands for recreational athletes and their goals?
We all know that eating protein can help you lose body fat and increase your fat-free-mass. But research has also shown that a high-protein diet can reduce food cravings, help you eat less, improve your recovery, balance your hormones, reduce inflammation, regulate your metabolism, and reduce impulsivity.
We have made the mistake of thinking we only need 50-60grams of protein per day for far too long. When scientists first started focusing on protein intake, they looked at the amount of protein we human need to prevent malnutrition. The recommended dietary allowances (RDA’s) were formed on the minimum amount of protein we need to survive, but not what we need to recover, build and maintain fat-free mass, increase strength and power, lose body fat thrive.
Recreational Athletes, Stress and Protein Intake
If you’re chronically stressed, your fat-free-mass literally start to break down. Stress researchers call this wear and tear allostatic load. The fat-free-mass breakdown is caused in part by collagen proteins being used faster than they can be replaced. More preliminary research suggests that chronic stress may also contribute to obesity through direct mechanisms (causing people to eat more unhealthy foods) or indirectly (decreasing sleep, decreased exercise tolerance, blood sugar management issues).