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

What It Covers

Drew Harrisberg and Simon Hill reflect on evolving views about protein intake, bone mineral density, saturated fat, and insulin resistance. They examine how controlled studies differ from real-world outcomes and discuss practical strategies for aging populations on plant-based diets.

Key Questions Answered

• •Bone density and exercise: The LIFTMOR trial showed postmenopausal women aged 58 plus increased bone mineral density zero to 2.9 percent on average through high-intensity resistance training, with some individuals gaining up to twelve percent at specific sites like the femoral neck, contradicting claims that exercise cannot increase bone mass after age sixty-five.
• •Plant protein requirements: Controlled studies show elderly subjects consuming 1.2 grams protein per kilogram bodyweight achieve equivalent muscle protein synthesis on vegan versus omnivorous diets. However, free-living studies reveal vegans struggle to reach this threshold, often consuming only 0.8 to 0.9 grams per kilogram, requiring intentional meal planning and protein supplementation.
• •Saturated fat and insulin resistance: While saturated fat independently increases ectopic fat accumulation more than polyunsaturated fat, total calorie surplus remains the primary driver of liver and pancreatic fat in type two diabetes. The magnitude of effect from excess calories substantially outweighs the impact of fat type, making weight management the critical intervention priority.
• •Resistance training benefits beyond bone: Five by five protocols at eighty-five percent one rep max improve functional outcomes including sit-to-stand performance, reaction time, vertical jump, and balance coordination. These adaptations reduce fall risk independent of bone mineral density changes, addressing the actual outcome elderly populations care about: avoiding fractures through preventing falls.
• •Ultra-processed food nuance: Not all ultra-processed foods carry equal health risks. Protein-fortified plant milks and high-quality protein powders classified as ultra-processed can strategically support adequate protein intake for older adults with reduced appetite, particularly when whole food consumption alone falls short of 1.2 grams per kilogram targets necessary for muscle preservation.