Proteo Longevity Hub

Eat for Longevity: Protein, Muscle, and Healthspan

Evidence-based guides by the Proteo Nutrition Team · Updated August 2026

Longevity nutrition rests on three pillars backed by decades of research: adequate protein (1.0–1.6 g/kg/day) to preserve the muscle that predicts lifespan, a Mediterranean-style plate of whole foods, and minimal ultra-processed food. These guides cover the evidence and how to apply it — and Proteo turns it into a daily habit with one photo per meal.

Protein & Aging

How Much Protein Do You Need for Longevity?

Most adults over 40 need 1.0–1.6 g of protein per kg of body weight daily to protect muscle and healthspan — more than the 0.8 g/kg RDA. Here's the evidence.

Muscle & Mortality

Muscle Mass and Lifespan: What the Research Actually Shows

Higher muscle mass and grip strength are among the strongest physical predictors of longevity. The evidence, the numbers, and what to do about it.

Sarcopenia

Sarcopenia: How to Prevent Age-Related Muscle Loss With Diet

A practical, evidence-based eating plan to prevent sarcopenia: protein targets, leucine thresholds, meal distribution, and the foods that protect muscle.

Meal Strategy

Protein Timing for Longevity: Why Distribution Beats Dinner-Loading

Spreading 25–40 g of protein across 3–4 meals stimulates more muscle protein synthesis than eating most protein at dinner. The evidence and a practical template.

Eating Pattern

The Mediterranean Diet and Longevity: Why the Plate Model Works

The Mediterranean diet is the most consistently evidence-backed eating pattern for longevity. The key studies, the plate model, and how to apply it daily.

Food Quality

Ultra-Processed Foods and Longevity: What the Evidence Shows

Higher ultra-processed food intake is consistently associated with higher all-cause mortality. The key studies, how UPFs are classified, and how to cut back.

Protein Quality

Protein Quality for Healthy Aging: Leucine, Completeness, and Source

Not all protein grams are equal for aging muscle. How leucine content, amino acid completeness, and food source determine protein quality after 40.

Food Guide

The 10 Best High-Protein Foods for Longevity, Ranked

The highest-protein foods that also carry longevity evidence: fish, Greek yogurt, legumes, eggs, soy and more — ranked with protein counts and the science.

Longevity nutrition, automated

Snap a photo. Proteo's AI counts the protein and grades every plate against the longevity research above. $3.99/mo, 7-day free trial.

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