What does a protein and healthy aging expert eat on a daily basis

According to Phillips, muscle loss can be slowed or delayed by adequate protein intake and strength training. “Eating too much protein is not necessarily good,” he said. “Just as there are limited benefits to consuming too much protein.”

How much protein should be consumed per day?

The National Academy of Medicine recommends 0.36 grams of protein per pound (0.8 grams per kilogram of body weight), but Phillips recommends a range of 0.54-0.73 grams per pound to maintain muscle and prevent sarcopenia, along with strength training.

A typical Phillips morning

Phillips starts his day with a cup of coffee followed by a workout at home, right before breakfast. His breakfast is rich in protein: Greek yogurt with legumes or granola, and sometimes also frozen fruit, which provides 30-35 grams of protein and 600-700 calories. In addition, he drinks kefir – a fermented milk drink – which is known to be rich in protein and beneficial for health.

Lunch and other highlights

Lunch usually includes a sandwich with tuna, fruit and sometimes cookies. Phillips avoids caffeine in the afternoon to improve sleep quality.

Evening and vegetarian diet

At dinner, Phillips usually eats meat or fish, along with salads and plant-based meals, mainly legumes. He now defines himself as “flexitarian” – eats more plants, but not at every meal.

Access to healthy aging

Phillips recommends maintaining four principles: physical activity, proper nutrition, sufficient sleep and a social life or purpose. He emphasizes that the plant-based diet and protein help maintain brain and muscle health as you age.

Alcohol and sweets

Phillips occasionally enjoys wine or beer, but in small quantities, mainly due to alcohol’s effect on sleep. He also avoids consuming snacks or sweets, usually by not buying them.

Summary and recommendation

He concludes that the big picture is the most important: exercise and proper nutrition do most of the work of maintaining health. Special additives or superfoods are details only.