We all know protein is important — but did you know that what kind of protein you eat could mean the difference between staying strong and independent… or slowly losing muscle as you age?
In this post, I’ll explain why all proteins are NOT created equal, what science says about the connection between muscle and longevity, and the top meals — especially carnivore-friendly ones — that fight back against muscle loss.
Muscle isn’t just about looking good. It’s actually a critical predictor of long-term health.
A well-known UCLA Health study analyzed NHANES III data and found that muscle mass index is a better predictor of all-cause mortality than BMI. That means people with more muscle, regardless of body fat, live longer.
Another study, published in The Lancet Healthy Longevity, discovered that declining muscle strength is linked to neurodegeneration — including early biomarkers of Alzheimer’s.
So yes — keeping your muscles strong could literally protect your brain.
“So how do we keep our muscle? It starts with protein.
Proteins are made of amino acids, and 9 of those are called essential amino acids or EAAs — meaning your body can’t make them, so you’ve got to get them from food.
“For fighting sarcopenia — that’s age-related muscle loss — these are especially important:
🧬 Leucine – the trigger for muscle protein synthesis
🧬 Isoleucine & Valine – work with leucine as part of the BCAA trio
🧬 Lysine – needed for growth, tissue repair, and collagen
If your meals are low in these, especially leucine, muscle loss creeps in faster.
Here’s where the quality of your protein really matters.
Most plant-based proteins are incomplete — they lack one or more essential amino acids and are harder to digest. That means your body can’t use them as efficiently for muscle building.
In contrast, animal-based proteins are complete, digestible, and perfectly balanced for human needs.
So how do we measure protein quality? With something called the DIASS score — short for Digestible Indispensable Amino Acid Score. A DIASS of 1.0 or higher means the protein is top quality — easily absorbed and rich in EAAs. The higher the score, the better it is for muscle maintenance.
Here are the Top 10 animal-based proteins, ranked by DIASS score — from good to great:
🔟 Ground Beef (85/15) – DIASS ~0.92
9️⃣ Pork Loin – DIASS ~0.96
8️⃣ Chicken Breast – DIASS ~1.03
7️⃣ Lamb – DIASS ~1.05
6️⃣ Sardines – DIASS ~1.07
5️⃣ Salmon – DIASS ~1.10
4️⃣ Whole Eggs – DIASS ~1.13
3️⃣ Whey Protein Isolate – DIASS ~1.25
2️⃣ Beef Liver – DIASS ~1.30
1️⃣ Milk Protein Isolate – DIASS ~1.40
Animal proteins dominate this list. They’re efficient, complete, and ideal for protecting against age-related muscle decline.
Now, if you're following a carnivore or ultra-low-carb lifestyle, here are three powerful meal plans packed with the EAAs your muscles crave. These 3-course meals can be eaten as 3 separate meals or as a single meal for an OMAD eating regimen.
🥩 Meal Plan 1: “Muscle Maintenance”
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3 scrambled eggs cooked in tallow
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8 oz ribeye steak
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6 oz ground beef with 1 oz liver
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Optional: 1 scoop whey isolate in water (if tolerated)
🐟 Meal Plan 2: “Omega Strength”
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2 eggs and 2 oz beef liver
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6 oz grilled salmon with sardines
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Lamb shoulder chops and bone marrow
🍖 Meal Plan 3: “Collagen & Power Blend”
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Beef shank stew slow-cooked in bone broth
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6 oz Pork belly
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8 oz Chicken breast
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Optional: Collagen-rich bone broth as a sipper
Muscle is more than strength — it’s your lifeline as you age.
Prioritize complete, high-quality animal proteins, and your body will thank you with better strength, brain health, and a longer, more independent life.
Let me know in the comments your favorite high-protein meal. Stay strong — and age your best.
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