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The Protein Longevity Paradox, Low-Protein Training & NAD+ Boosters – A Simple (But Deep) Guide

The Protein Longevity Paradox, Low-Protein Training & NAD+ Boosters – A Simple (But Deep) Guide

Lyle Agagon
June 26, 2025

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We all want to live longer, stay strong, and feel great. But there’s a lot of confusing advice out there.

Should you eat more protein? Or less?
Can you build muscle without chugging protein shakes?
And what’s the deal with NAD+ and aging?

Don’t worry. I got you. Here’s a simple but deep dive into protein, supplements, and longevity.

The Protein Longevity Paradox: Can Too Much Protein Age You?

NUTRITION 🥑

The Problem with Protein?

Protein is essential. It builds muscle, repairs tissues, and keeps you strong. But scientists have discovered something that may surprise you. High-protein diets, especially from meat and dairy, might help you build muscle now, but could speed up aging later. Low-protein diets (or even short periods of fasting), on the other hand, might help you live longer.

Wait… what?

Why Less Protein Could Mean More Years

Your body has two key switches that control growth and aging:

mTOR (mammalian Target Of Rapamycin)- This is like your body's "growth button." It helps build muscles and cells when you're young. But if mTOR stays turned on too much (from eating lots of protein), it can actually make you age faster.
Autophagy - This is your body's "clean-up crew." It breaks down old, broken parts of your cells. More clean-up means your body stays younger longer.

Here's the simple version:

Lots of protein = Keeps mTOR on (good for muscles now, but ages you faster)
Less protein = Turns on autophagy (cleans out junk, helps you live longer)

It's like keeping your garage tidy. If you keep bringing in new stuff (protein) without throwing out your old ones, your garage gets messy. But if you take time to clean up (autophagy), everything works better.

So… Should You Eat Less Protein?

Not necessarily. It depends on your goals. If you’re young & active, higher protein helps build muscle. If you’re over 40, slightly less protein, especially from animals, might be better for longevity. Best trick? Try cycling. Some days higher protein, some days lower.

Low-Protein Training

EXERCISE 🏋️‍♂️

Can You Get Strong Without Tons of Protein? The short answer? Yes.

Building Muscle on Less Protein

You've probably heard fitness gurus say: "Eat 1 gram of protein per pound of body weight!" I’ve even written about it in the past. But some of the world's fittest athletes are getting strong with far less protein. How? They've mastered the art of low-protein training.

How Low-Protein Training Works

Low-protein training isn’t about starving your muscles. It’s about working smarter. Instead of chugging protein shakes all day, you focus on two key things: better workouts and better recovery. When you’re not overloading your body with protein, it actually becomes more efficient at using what you do eat. Some athletes even take it further by training fasted (before eating breakfast) to burn more fat without needing extra protein.

Who Does This Work For?

Low-protein training works especially well for three types of people:

Endurance athletes (like runners and cyclists) - their bodies don't need as much protein as weightlifters because they focus more on stamina than big muscles.
People who want to stay lean without getting bulky - it helps maintain strength while keeping a trimmer physique.
Older adults - as we age, eating too much protein can make our kidneys work harder, so this gentler approach helps keep them healthy longer.

But What If You Lift Heavy Weights?

If you're into serious weightlifting, you'll still need enough protein, but maybe not as much as you think. The key is being smart about how you use it.

Here are some simple tips for lifters using lower protein:

Choose high-quality protein – Go for eggs, fish, and lean meats. Your body uses these better than processed protein powders.
Time it right – Eat protein after your workouts when your muscles need it most.
Focus on recovery – Muscles grow during rest, not just from protein. Get good sleep and take rest days seriously.

You don’t need to drown in protein shakes to get strong. Just use what you eat wisely!

NAD+ Boosters – The Secret Anti-Aging Molecule

BIOHACKING⚡

What Is NAD+?

NAD+ is like your body’s battery fuel. When your NAD+ levels drop (which happens after age 30), you start feeling the effects of lower energy, weaker muscles, and faster aging. Conversely, when you keep your NAD+ levels high, you get powerful benefits like sustained energy, sharper thinking, and slower aging.

Why Boosting NAD+ Matters

Think of NAD+ as your body's natural battery charger:

Low NAD+ → Feeling drained, forgetful, aging quicker
High NAD+ → More vitality, better focus, younger cells

That's why anti-aging scientists are excited about NAD+ boosters. They help maintain your body's energy at a cellular level, keeping you feeling and functioning younger for longer. Simple lifestyle changes and smart supplementation can make a real difference in your NAD+ levels.

How to Boost NAD+ Naturally

1. Supplements (The Fastest Way)

NMN & NR (for more detailed info on these supplements, read the BIOHACKING section in this newsletter) – Turn into NAD+ in your body.
Resveratrol (found in red wine) – Helps activate NAD+ pathways.

2. Diet & Lifestyle

Fasting – Even 12-16 hours without food boosts NAD+.
Keto diet – Helps recycle NAD+ in cells.
Exercise – Especially sprints and HIIT.

3. Sunlight

Morning sunlight helps your body make NAD+.
But don’t overdo it. Sunburn ages you faster!

NAD+ Results

When you help your body make more NAD+, good things happen:

You get more energy - Like drinking a glass of cold water on a hot day, but for your whole body! You won't feel as tired.
Exercise feels easier - Your muscles work better and don't get as sore. You can work out longer and bounce back faster!
Your brain works better - No more "oops, I forgot" moments.

The best part? The more you help your NAD+, the better you feel over time. It’s like a plant that grows stronger when you water it every day!

To Sum Up

You don’t need extreme diets or crazy supplements. Just balance:

Enough protein (but not too much).
Smart training (not just more protein shakes).
NAD+ support (to keep energy high and aging slow).

Do this, and you’ll stay strong, energetic, and youthful for years to come. You’re welcome!

CHALLENGE💪

A Simple Plan to Put It All Together

For Longevity & Strength

Protein Cycling
- Some days, higher protein (for muscle).
- Some days lower protein (for autophagy).
Train Smart
- You don’t need crazy amounts of protein to get strong.
- Focus on recovery (sleep, stretching, hydration).
Boost NAD+ Daily
- Take NMN or NR if you’re over 30.
- Try intermittent fasting (even 12 hours helps).
- Get sunlight & exercise.

Small changes, big results.

QUOTE OF THE WEEK 💬

“Longevity is not just about adding years to life, but adding life to years.” – Roger Federer

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