Experts urge high protein intake to counter aging and drug side effects.
Mark Hyman argues that adequate protein and strength training are essential to prevent frailty in older adults. He warns that weight-loss drugs can accelerate muscle loss without these interventions.
Mark Hyman, a 65-year-old with 10% body fat, describes muscle as the "currency of longevity" and warns that visceral fat drives diabetes, heart disease, and dementia. He cites the Protagene group, an international body of protein experts, which states that individuals over 60 require between 1.5 and 2 grams of protein per kilogram of body weight, or roughly 1 gram per pound of ideal body weight. Hyman consumes 120 to 180 grams of protein daily, prioritizing animal sources like whey for their high leucine content, which stimulates muscle synthesis.
Hyman argues that modern dietary trends and the use of weight-loss drugs without concurrent strength training and high protein intake are leading to dangerous muscle loss and frailty in older adults. He specifically warns that GLP-1 drugs like Ozempic can cause significant muscle loss if not paired with adequate protein and exercise, resulting in a slower metabolism and a condition he terms "Ozempic face." To maintain muscle mass, he recommends combining protein with 5 to 10 grams of creatine and regular strength training. Hyman stated, "If you don't have muscle, you will become frail and dysfunctional."