The Science of Protein

Here’s an excerpt from the first edition of Longevity Lens:

"What Is Protein and Why Does It Matter?

Protein is far more than a buzzword associated with bodybuilders or fitness culture—it is fundamental to the body’s ability to heal, adapt, and thrive. While many people immediately connect protein with muscle, its influence extends across nearly every biological system.

At the molecular level, proteins are composed of amino acids. A useful analogy is to picture a pearl necklace: each bead represents an amino acid, and the complete strand represents a protein. 

Inside the body, these “protein necklaces” are broken down into their beads—individual amino acids—which then serve as the raw materials for maintenance, regeneration, and growth. Amino acids support muscle development and regeneration, but they are also required for the production of enzymes, hormones, and antibodies. 

They provide structural integrity and functional support to nearly every biological system. For this reason, it is more accurate to say that the true building blocks of life are not proteins, as is often claimed, but the amino acids themselves.

Essential Amino Acids

Out of the 20 amino acids, nine are considered essential, meaning the body cannot synthesize them and they must be obtained from the diet. 

These include:

Each plays a distinct physiological role, from supporting neurotransmitter production in the brain to stimulating muscle protein synthesis. Without an adequate supply, the body cannot effectively repair tissues, grow, or maintain optimal function.

Why Do We Care So Much About Protein?

Protein influences nearly every system in the body, but its most profound effect is arguably on muscle health. Muscle is not simply a marker of strength or aesthetics—it has been described as the “currency of longevity.” A robust body of research demonstrates that maintaining muscle mass is strongly associated with longer lifespan and improved healthspan. Adults (≥55 year old men, ≥65 year old women) with the highest levels of skeletal muscle mass had a 19% lower risk of all-cause mortality compared with those with the lowest (Srikanthan & Karlamangla, 2014). This protective effect is likely explained by the role of skeletal muscle as a biological reserve: it stabilizes joints, preserves mobility, stores glucose for energy, and regulates whole-body metabolism. A growing body of research continues to confirm these benefits, reinforcing muscle health as a vital component of our longevity toolbox.

The reverse is also true. Declines in muscle mass and strength are consistently linked to adverse outcomes. Individuals with poor muscle health face significantly higher risks of falls, hospitalization, fractures, and premature mortality. A 2017 study showed that older adults with both low muscle mass and function (i.e., strength) were 12.28 times more likely to lose physical independence in old age—evidence that muscle is a cornerstone not only of living longer, but of living better, longer (Dos Santos et al., 2017). 

The Bottom Line

Protein and amino acids fuel essential processes that extend healthspan, with their most visible impact is in preserving muscle—the very tissue that safeguards mobility, independence, and resilience with age. Still, their reach goes well beyond muscle, influencing everything from immunity to hormone regulation.

Prioritizing protein intake is not limited to athletes or bodybuilders; it is a critical investment in long-term health for everyone, at every stage of life. Whether you are 25 or 75, ensuring adequate protein intake is one of the most effective strategies to support healthy aging.

And this is only the beginning. In future sections, we will explore how protein requirements change with age, why protein quality matters, and how different sources stack up in supporting longevity."

This section only scratches the surface. In the first edition of Longevity Lens, we take a deeper dive into:

• How much protein you really need to support healthy aging

• Our favorite protein picks and supplement recommendations

• The key research that shaped our strategies around protein, muscle health, and longevity

• And yes—whether Rocky Balboa got it right with those raw eggs (and if you should be drinking them too)

  
  

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