My Grandfather's Journey

Earlier this year, my 93-year-old grandfather underwent significant abdominal surgery to preserve his health. Remarkably, just two months post-surgery, he was back to his usual routine. Curious about his secret to staying active and robust, I inquired about his daily activities. To my surprise, he detailed a 20-minute morning regimen that included mobility, stability, strength, and flexibility exercises:

• 50 Squats
• 90/90's
• T-Spine Openers
• Lying Knee Hugs
• Sit-ups
• Leg Raises
• 20 Push-Ups

Despite his recent surgery and a week spent in a hospital bed, he was able to regain strength at the age of 93.

Intrigued by his vitality, I decided to document his eating habits.

Self-published Image (1952)

For breakfast, he typically has a protein-rich yogurt, toast with peanut butter, cereal with whole milk, and tea—totaling around 500 calories with 33 grams of protein. For lunch, he often opts for a turkey or tuna sandwich after a round of golf or enjoys leftovers. He usually consumes about 500–600 calories at lunch, providing approximately 30–40 grams of protein. At dinner, he enjoys whatever my mother prepares, focusing on high-quality protein and whole foods, often accompanied by one or two glasses of wine. His dinner, which is his most substantial meal, averages 700–800 calories and 30 grams of protein.

Overall, his daily intake ranges from 1,700 to 2,000 calories, with a protein consumption exceeding 100 grams.

The Power of Protein

Inspired by my grandfather's straightforward nutritional approach—emphasizing protein and portion control—I explored the relationship between protein intake, frailty, and fall risk.

Photo by Anastase Maragos on Unsplash

Frailty is characterized by slowness, weakness, fatigue, low physical activity, and unintended weight loss. According to research by Beasley and colleagues, frail individuals face significantly higher risks of adverse health outcomes, including falls, fractures, disabilities, hospitalizations, and mortality. Their findings also indicate that a higher protein intake correlates with a reduced risk of frailty.

As Don Layman states, "If you keep muscle healthy, you’ve got a good shot at avoiding obesity, diabetes, cancer, etc." Muscle tissue, next to the brain, is one of the most metabolically active organs in the body. To maintain muscle health throughout your life, engage in resistance training and ensure adequate protein consumption.

To align your protein intake with your longevity goals, consider the following steps:

1. Define your longevity objectives.
2. Identify your ideal protein and calorie intake.
3. Aim for 0.8 to 1.2 grams of protein per pound of body weight.
4. Honor Hara Hashi Bu by eating until you feel about 80% full.

If you found this article insightful, feel free to follow me on Twitter @noahcracknell_.

Keep thriving.

Cheers,

Noah Cracknell

P.S. I recently launched an eBook; check it out here.