11d • General discussion
If you are over 40 and under eating protein this is the trade you are making
If you are over 40 and your weight has stayed relatively stable, it is easy to assume things are fine.
What you do not see is what happens underneath.
When protein intake stays low, your body does not wait for permission.
It pulls from muscle.
Quietly.
Daily.
Without obvious symptoms at first.
Over time, less muscle leads to
Lower metabolism
Worse blood sugar control
Weaker bones
Slower recovery
Higher injury and fall risk
That is not aging.
That is erosion.
The issue is not knowing protein matters.
The issue is not having a system that actually delivers it.
Here is a simple reference you can use immediately.
Roughly 30 to 40 grams of protein looks like
Five to six ounces of grilled chicken
Five to six ounces of fish
Five to six ounces of steak
Six to eight ounces of ground turkey
Six to eight ounces of grass fed beef
Four whole eggs plus one or two egg whites
Cheese on a salad does not get you there.
It adds calories and salt long before it delivers enough protein.
What works in real life is not perfection.
It is structure.
Anchor protein early in the day.
Build meals around it instead of adding it as an afterthought.
Use shakes strategically when whole food falls short.
Create defaults so decision fatigue does not win.
For many adults over 40, somewhere around 0.7 to 1.0 grams per pound of goal body weight is a useful reference.
Not a rule.
A reality check.
You do not feel under eating protein today.
You feel it years later when strength, resilience, and confidence quietly slip.
That is the trade.
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If you are over 40 and under eating protein this is the trade you are making
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