Protein, increasing bone mineral density, saturated fat and more reflections | Drew Harrisberg

Dietary strategies for health optimization require balancing scientific data with practical, sustainable lifestyle choices. While early enthusiasm for low-fat, plant-based diets focused on reversing cardiovascular disease, current evidence emphasizes that total caloric intake and energy balance are the primary drivers of insulin sensitivity and metabolic health. For older adults, achieving 1.2 grams of protein per kilogram of body weight is essential to prevent sarcopenia, necessitating intentional food selection or supplementation within a plant-exclusive framework. Beyond physiological metrics, resistance training remains vital for bone geometry and functional independence, regardless of bone mineral density scores. Ultimately, the pursuit of health optimization often risks becoming an "optimization trap," where excessive focus on biomarkers and data-driven routines distracts from the fundamental value of human connection, presence, and gratitude in long-term well-being.