Even if you haven’t been focusing on longevity until now, it’s never too late to start living healthier—and these tips can help get you on the right track to living a long and healthy life.

Many researchers suggest that increasing the recommended protein intake by up to two-thirds or double is warranted to support muscle synthesis, prevent sarcopenia, and facilitate protein turnover.

The correct balance of protein—which includes the right sources, dosages, and timing—is optimal for balancing mTOR activity and supporting overall health and longevity.

With benefits including supporting muscle mass, preventing sarcopenia, promoting bone growth, and increasing satiety, adequate protein consumption can combat many common age-related ailments.