The Roles of Strength, Nutrition, and Diet in Aging Well 

What does it take to age well? 

A recent study published in Nature Medicine explains how our long-term dietary choices can significantly influence our aging process. Researchers analyzed data spanning up to 30 years from over 100,000 participants [1]. They discovered that individuals who consistently adhered to healthy eating patterns were more likely to age healthily, characterized by maintaining good cognitive, physical, and mental health and living to at least 70 without chronic diseases. 

People who closely followed the Alternative Healthy Eating Index were 86% more likely to age healthfully than those who followed it the least. This impact of diet remained strong even when healthy aging was measured at age 75, showing the diet’s long-term benefits.  

Key components of these beneficial diets included high intakes of fruits, vegetables, whole grains, unsaturated fats (such as monounsaturated or polyunsaturated), nuts, legumes, and low-fat dairy products. On the other hand, diets high in trans fats, sodium, sugary beverages (drinks that add extra calories without providing much nutritional value), and red or processed meats were associated with poorer aging outcomes, such as cognitive decline or impaired immune function. Overall, participants had significantly greater odds of healthy aging when they followed a nutrient-dense, mostly plant-based diet. 

This study underscores the profound impact of dietary habits on aging. Eating a diet rich in plant-based foods, complemented by healthy animal-based options, may not only add years to life but also enhance the quality of those years. 

Why strength matters more than you think 

While it’s common to see people become more frail and fatigued over time, that path isn’t inevitable. We have a choice. Strength doesn’t just help us lift heavy things or move around; it also supports energy, confidence, and independence. Choosing to build and maintain muscle through proper nutrition and regular resistance training can completely change the way we experience aging [2]. 

As we age, our bodies naturally lose muscle mass and strength, a condition known as sarcopenia [3]. However, this decline isn’t solely due to age; it’s primarily caused by inactivity and undernourishment. Without intervention, this loss can lead to weakness, poor balance, and increased risk of illness. On the other hand, when we actively support our muscle health, especially through strength training and consuming sufficient high-quality protein, we protect our metabolic health, enhance resilience, and preserve our ability to live independently. Aging is an unavoidable and natural process for all of us, but how we age is something we can help shape. 

The role of protein in living well for longer 

Protein is essential for maintaining healthy muscles. It helps build muscle best when eaten evenly throughout the day. Eating more protein can also help control blood sugar levels, improve how the body uses insulin [4], and reduce the risk of type 2 diabetes. It may also help reduce blood pressure and support heart health [5]. 

Currently, the recommended daily amount of protein is 0.8 grams per pound of body weight. It’s also important to eat high-quality protein that contains all nine of the essential amino acids—those amino acids that must be obtained from diet because the body cannot make them. If the protein in your meal is missing some, it should be combined with other protein sources. New research suggests that gut bacteria may also influence how effectively we digest and utilize protein, making nutrition more personalized [6]. 

Any moderate exercise, especially resistance training, causes small tears (microtears) in the muscle, which the body must repair — this process is how we build muscle. Starting in your 30s, that process shifts and your body loses muscle faster than it can replace it. When you consume a protein shake or any other meal containing protein, it’s absorbed and broken down into amino acids that can be used to rebuild your muscles stronger than before. One branched chain essential amino acid, leucine, is particularly important in initiating this muscle-building process [7, 8].  

Even when you’re not exercising regularly, a high-protein diet can help preserve muscle mass and reduce the extent of age-related muscle loss [9]. And it’s not just useful for muscle building, either. Protein plays a critical role in immunity, carrying important molecules, regulating hormones, and participating in nearly every other physiological process. Protein provides the raw materials your body uses to build and repair bones, skin, hair, hormones that regulate everything from mood to metabolism, digestive enzymes that help break down food, and immune cells that keep you healthy. Without enough protein, all these essential functions can slow down. 

Researchers are now examining its broader effects on overall health. They’re studying how protein affects aspects such as heart health, bone strength, weight control, and aging. This includes examining protein quality, such as the presence of essential amino acids like leucine, the rate of digestion, and the body’s ability to utilize it.   

What new science tells us about diet & aging 

Getting older doesn’t automatically mean getting weaker. What really causes a decline in strength and health is not taking care of our muscles. Muscle isn’t just important for staying strong and active; it also plays a crucial role in regulating blood sugar levels, metabolism, and overall health. By staying active and consuming sufficient protein, especially from sources rich in leucine, individuals can maintain strong muscles and promote overall health as they age. 

Eat well and age well 

Healthy aging is closely tied to consuming whole grains, fruits, vegetables, legumes, and healthy, unsaturated fats found in foods like olive oil, nuts, and seeds. These foods provide essential nutrients, fiber, and antioxidants that help reduce inflammation and prevent chronic diseases. Eating moderate amounts of animal protein and limiting added sugars can support a balanced diet. High-protein plant-based diets, which typically feature foods such as lentils, tofu, quinoa, and beans, are associated with a longer lifespan [10]. They help maintain muscle, support metabolism, and promote heart and gut health, making them a strong foundation for aging well. 

 

1. Tessier, A.J., et al., Optimal dietary patterns for healthy aging. Nat Med, 2025. 31(5): p. 1644-1652.
2. Cartee, G.D., et al., Exercise Promotes Healthy Aging of Skeletal Muscle. Cell Metabolism, 2016. 23(6): p. 1034-1047.
3. Sales, W.B., et al., Sarcopenia and intrinsic capacity in older adults: A systematic review. Arch Gerontol Geriatr, 2025. 135: p. 105875.
4. Gannon, M.C. and F.Q. Nuttall, Effect of a High-Protein, Low-Carbohydrate Diet on Blood Glucose Control in People With Type 2 Diabetes. Diabetes, 2004. 53(9): p. 2375-2382.
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6. 6. Ticinesi, A., et al., Gut Microbiota, Muscle Mass and Function in Aging: A Focus on Physical Frailty and Sarcopenia. Nutrients, 2019. 11(7): p. 1633.
7. 7. Norton, L.E. and D.K. Layman, Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise12. The Journal of Nutrition, 2006. 136(2): p. 533S-537S.
8. 8. Areta, J.L., et al., Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology, 2013. 591(9): p. 2319-2331.
9. 9. Carbone, J.W. and S.M. Pasiakos, Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 2019. 11(5).
10. 10. Song, M., et al., Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Internal Medicine, 2016. 176(10): p. 1453-1463.