MOTIVSPRINT
Posts
How Much Protein Do You Actually Need to Live Longer? (No B.S. Guide)

How Much Protein Do You Actually Need to Live Longer? (No B.S. Guide)

Lyle Agagon
April 17, 2025

NUTRITION 🥑

Protein isn’t just for gym bros trying to get jacked. If you want to stay strong, healthy, and independent as you age, you have to get enough of it. The problem is, most people aren’t eating nearly enough.

So, how much do you really need if you want to stay strong and healthy for years? The answer isn’t the same for everyone.

Some people swear by high-protein diets. Others think that too much is bad for your kidneys. Although for most healthy people, it’s not.

Here’s exactly how to figure out your protein sweet spot. No science degree required.

Why Protein Matters for Longevity

As we age, we naturally lose muscle (a condition called sarcopenia). Less muscle means weaker bones, slower metabolism, and a higher risk of falls. Protein helps fight this by:

Preserving muscle mass (so you stay strong)
Keeping your metabolism active (so you burn calories better)
Supporting immune function (so you get sick less)

But here’s the catch—your protein needs change with age. A 20-year-old athlete needs more than a 60-year-old who’s mostly sedentary. So how do you figure out your magic number?

The Simple Protein Calculator

Forget the old-school "0.36 grams per pound" rule—that’s the bare minimum to avoid deficiency, not the amount for optimal health. Here’s a better way to calculate it:

Step 1: Know Your Weight in Pounds

Just step on a scale. No math needed.

Step 2: Pick Your Activity Level

Sedentary (little to no exercise): 0.5–0.7 g per lb
Moderately active (exercise a few times a week): 0.7–0.8 g per lb
Very active (daily workouts, strength training): 0.8–1.0 g per lb
Older adults (50+): At least 0.7–0.8 g per lb to prevent muscle loss

Step 3: Do the Math

(Example: 150 lb person)

Moderately active: 150 lb x 0.75 g = 113g protein per day
Older adult (active): 150 lb x 0.8 g = 120g protein per day

3 Simple Hacks to Hit Your Protein Goal

Eat protein first at meals—before carbs or fats. (Your future self will thank you.)
Prioritize leucine—the amino acid that tells your body to build muscle. Find it in eggs, chicken, fish, and Greek yogurt.
Don’t overthink it. If you’re eating a solid protein source at every meal, you’re probably fine.

What Does This Look Like in Real Food?

You don’t need to chug protein shakes all day. Here’s how to hit 120g with whole foods:

Breakfast: 3 eggs (18g) + Greek yogurt (15g) = 33g
Lunch: Chicken breast (40g) + quinoa (8g) = 48g
Snack: Handful of almonds (6g) + cottage cheese (14g) = 20g
Dinner: Salmon (30g) + lentils (9g) = 39g
Total: 140g (Easy, right?)

Common Protein Myths Debunked

"Too much protein hurts your kidneys." —
Actually, that's only a concern if you already have kidney problems. If you’re a healthy person, your kidneys can handle high protein just fine. Studies show that even diets with double the standard protein recommendations don’t harm kidney function in healthy adults.

"Plant protein is incomplete." —
This is an oversimplification. While animal proteins contain all the essential amino acids in one food, you can easily get everything you need from plants as well. Just combine different plant proteins, like rice and beans or quinoa with veggies, and you've got all the same muscle-building benefits.

"You need protein right after a workout."—
The "anabolic window" isn’t as narrow as once thought. While post-workout protein helps, what matters most is hitting your daily protein target. As long as you eat a protein-rich meal within a few hours of exercising, your muscles will get what they need to recover and grow.

Final Tip: Spread It Out

Your body can’t store protein like fat or carbs, so eating 20–40g per meal (instead of one huge steak at dinner) helps maximize muscle growth and repair.

The Bottom Line

More protein means better muscle, metabolism, and longevity. Calculate your needs, eat real food, and don’t stress the small stuff. That’s it. No PhD needed. Just eat your protein, stay active, and keep crushing life.

EXERCISE 🏋️‍♂️

Zone 2 Cardio: How to Do It Wrong

You may have read about Zone 2 cardio from my past articles or heard of it elsewhere. It’s the “easy” training that’s supposed to make you fitter, burn fat, and boost endurance without killing you.

While it seems like it should be a simple workout, a lot of people do it wrong. Here are the most common mistakes people make when doing Zone 2—and how to actually do it right.

Going Too Hard (Because “Easy” Feels Like Cheating)

The biggest mistake people make is treating Zone 2 like a race. Zone 2 is supposed to feel comfortable. You should be able to hold a conversation without gasping for air. But some think, “If I’m not dying, I’m not working hard enough.”

Wrong.

If you’re panting, your heart rate is spiking, and you’re counting down the seconds until it’s over, you’re not in Zone 2. You’re in Zone 3 or 4, which is fine for other workouts, but not this one.

The fix: Slow down. If you’re running, try walking. If you’re cycling, lower the resistance. It should feel easy, not like a struggle.

Ignoring Heart Rate Or Guessing Wrong

Zone 2 is all about keeping your heart rate in the right range (usually 60-70% of your max). But some people just guess. Or worse, ignore heart rate completely.

“I feel fine, so I must be in Zone 2!” Nope. Feelings lie (ask your ex). Your ego says you’re fine, but your heart rate says you’re working too hard.

The fix: Use a heart rate monitor. Calculate your Zone 2 range. You can find simple formulas online. Stick to it, even if it feels too easy.

Doing It for Too Short Or Too Long

Some people treat Zone 2 like a quick warm-up. Ten minutes and done. Others think, “If 30 minutes is good, 2 hours must be better!”

Wrong and wrong.

Too short, and you don’t get the endurance benefits. Too long, especially if you’re new, and you might burn out or get hurt.

The fix: Aim for 30-60 minutes, 2-3 times a week. Build up slowly if you’re just starting.

Only Doing Zone 2 and Nothing Else

Zone 2 is great, but it’s not magic. If you only do slow, easy cardio, you’ll miss out on speed, power, and high-intensity benefits.

The fix: Mix it up. Do Zone 2 most days, but add some sprints or harder workouts 1-2 times a week.

Getting Bored (And Quitting)

Zone 2 can be boring. You’re not pushing hard, so it’s easy to zone out (pun intended) and give up.

The fix: Make it fun. Listen to music, podcasts, or audiobooks. Do it with a friend. Pick scenic routes. Just don’t skip it because it’s “too easy.”

The Bottom Line

Zone 2 works... if you do it right. Stop overcomplicating it. Slow down, check your heart rate, stay consistent, and be patient. The results will come, even if it feels too easy at first.

So next time you’re tempted to crank up the intensity, remember, Zone 2 isn’t about suffering. It’s about building endurance the smart way. Slow and steady wins the race.

BIOHACKING⚡

Continuous Glucose Monitors (CGMs): Should You Be Using One?

You’ve probably heard about continuous glucose monitors (CGMs). They’re little sensors that track your blood sugar 24/7. Originally made for diabetics, they’re now popping up everywhere, from gym rats to soccer moms. But are they worth the hype?

What’s a CGM?

A CGM is a small wearable device (usually stuck on your arm or belly) that measures your blood sugar in real time. It sends updates to your phone, so you can see how food, exercise, sleep, and even stress affect your glucose levels.

Why Should You Care About Blood Sugar?

Glucose (your body’s main energy source) isn’t just a diabetes issue. It impacts everyone. When your blood sugar spikes and crashes, you might feel:

Sluggish and tired after meals
Hungry all the time, even after eating
Crave sugar nonstop
Brain fog and trouble focusing

Keeping your glucose stable helps you avoid these energy rollercoasters.

Who’s Using CGMs Now?

People with diabetes – They need CGMs to stay healthy.
Fitness buffs – Athletes use them to optimize workouts and recovery.
Biohackers – Folks obsessed with tracking every part of their health.
Regular people – Anyone curious about why they crash at 3 PM or can’t stop craving snacks.

What Can You Learn from a CGM?

"Healthy" foods might be sabotaging you - That "healthy" granola bar might spike your sugar more than a candy bar.
Stress and bad sleep wreck your levels - Your all-nighter just made you crave donuts.
When to eat for steady energy - Some people do better with smaller, frequent meals, while others need bigger, balanced ones.
Walking after meals helps - Just 10 minutes can smooth out a sugar spike.

The Downsides?

Cost - Without insurance, you’re looking at 100−300 a month.
Info overload - If you’re not into tracking, it might stress you out more than help.
Not a magic fix - You still have to make good choices. The CGM just shows you what’s working and what’s not.

Should You Try One?

If you’re dealing with energy crashes, cravings, or just want to understand your body better, a CGM could be eye-opening. But if you already eat well, sleep enough, and feel great, you probably don’t need it.

At the end of the day, knowledge is power, and a CGM gives you a window into how your body really works. Would you try it?

For more…