Max Lugavere

Adults in general tend to save the bulk of their daily protein intake for late in the day, for dinner, which leaves a huge window of opportunity earlier in the day to be hitting your protein target, which is important for stimulating muscle protein synthesis, which is important not just for growing muscles and getting yoked, but for maintaining your musculature.

So older adults really ought to, you know, begin thinking about how to get more protein in earlier in the day, higher quality protein, because protein quality, when you're eating enough protein, protein quality, the importance of protein quality tends to kind of fade away a little bit.

But when you're not eating enough protein, protein quality really matters.

And so high quality sources of protein, again, animal source foods primarily you want to prioritize.

And I would look to distributing that protein, you know, more evenly throughout the day.

So at breakfast, like look to see

where you can increase your protein intake at breakfast.

So that would be number one, because the link between healthy skeletal muscle and brain health is incontrovertible at this point.

We know that, you know, being stronger in body rewards the brain.

It makes you more insulin sensitive.

It, you know, it gives you the capacity to, for mobility, for exercise.

Muscle also releases compounds called myokines like BDNF or brain derived neurotrophic factor, which is like a miracle, miracle grow protein for the brain.

Yeah, fermented foods are great.

Fermented foods are one of the best way to encourage gut microbial diversity in the colonic ecosystem.

Yes, fermented foods are really wonderful.

They, you know, they contain often probiotic bacteria, which is really important.

Like a lot of people are, you know, spend lots of money on probiotic supplements, but you can just eat probiotic foods.

Fermented foods also contain,

postbiotic compounds, compounds that we have yet to even identify that seem to be strongly linked to better health.

I think eggs are wonderful.