Do You Need More Protein as You Age?

Do You Need More Protein as You Age?

In This Article

Vata Cycles

According to Ayurveda, there are circadian cycles that we must pay attention to in order to maintain good health. Based on these daily, seasonal, and life cycles, there is mounting evidence that our diet should be ever-shifting.1, 2

Emerging science suggests that our diets should evolve throughout our lives, as we move through specific life cycles. The last third of life is what Ayurveda calls the vata time of life. As we will see, it is in the vata time of life (60+) and during the vata season (winter), that we all need to ingest more protein and fat.1-3

Let’s look at circadian science and ancient wisdom to determine how to shift our fat and protein intake during vata cycles.

Seasonal Protein Shift 

Soil microbes attach to the plants we eat. These microbes change with the season and now we have solid evidence that the gut microbiome of hunter-gatherers also changes dramatically with the season. Some of these microbial shifts are so dramatic that certain gut bacteria can be undetectable in one season and extremely abundant in the next.1, 2

In a study with the last remaining hunter-gatherer tribe, the Hadza, researchers found that the microbiome shifts to digest more protein in the dry hunting season. During the wet season, there is an increase in microbes that better digest berries.1, 2

Each winter, Ayurveda suggests we consume a diet rich in heavier and warmer foods (which conveniently are more abundant in winter), such as fats and proteins. Squirrels, for example, eat more nuts and seeds in the winter, and their gut bugs will change accordingly.

While the best longevity evidence suggests that we should lower our animal protein intake to around 10%, during the winter months these percentages can go up. But we should remember that in nature when one macronutrient goes into season, another goes out. So in the winter, when we all need a bit more insulating and rebuilding protein and fat, we will need to lower our carbohydrate intake to maintain dietary balance.

Example: In the fall, when an abundance of carbohydrates is harvested in the form of fruits, grains, and tubers, the consumption of protein goes down. Why would you go hunting when you can’t even eat all the ripe in-season fruits, veggies, beans, and grains? Hunter-gatherers knew to take advantage of seasonal foods and that overhunting in the summer would make for a rough winter.

We have two primary sources of fuel: fat and carbohydrates. They rotate in and out of season naturally. We are provided with more carbs in the late summer and more fat and protein in the winter. So each winter, as long as you lower your intake of sweets and carbs, you can safely increase the amount of nuts, seeds, fish, eggs, cultured dairy, and meats. Fall and early winter are still higher-carbohydrate times of the year, as the harvest of beans and grains is traditionally available.

more protein as you age

Ayurveda’s Life Cycles

  • Ages 0-16 | Kapha
  • Ages 16-60 | Pitta
  • Ages 60+ | Vata

Once again, we see an accordance between Ayurveda and modern science. During the vata time of life (60+), we need to increase protein. In the same way an increase of protein and fat would build up and insulate the body during winter, those in the winter of their lives require the same kind of rebuilding and insulation.

In fact, numerous studies suggest that the elderly should shift their daily protein intake from 1 gram of protein for every kilogram of body weight per day to 1.3 grams (a 30% increase).3 Furthermore, studies show that protein restriction in the elderly can be harmful.4

According to author of the Longevity Diet, longevity expert Valter Longo, an increased amount of animal protein beyond the 10% recommended to those under 60 is essential for longevity once you reach 65.5 High-protein foods like cheese and red meat, which should be limited in middle age, are required to support health and longevity in the elderly—a finding that is well-supported both scientifically and in Ayurveda.

Conclusion: Get in Sync

We have evolved to thrive in sync with changing cycles of nature. There are daily, monthly, seasonal, and life cycles that we must dance with for health and longevity. Pay attention and stay flexible because our modern culture of eating similarly every day is not serving us very well!

Learn more about living in sync with daily cycles here.

Learn how to eat seasonally and receive my 3-Season Diet Challenge free monthly eating guide, in which I guide you with seasonal grocery lists, superfoods, and recipes for each month of the year.

Learn more about the female moon cycle here.

This article originally appeared in Elephant Journal.


  5. Longo,Valter. The Longevity Diet. Avery Press. New York, 2018

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Dr. John

1 thought on “Do You Need More Protein as You Age?”

  1. Thanks for the article! I’m enjoying eating seasonally. I’m 60 years old and starting to add more protein. Do you recommend eating the same amount of protein year around? Maybe different varieties? Or was your recommendation for the winter season? Less for Kapha Pitta seasons? My dosha is Pitta Kapha. Thank you!


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