The protein guide for adults 60+

Getting enough protein is one of the most powerful changes you can make for strength, energy, and independence as you age — and after 60, your body actually needs more of it than the standard guidelines suggest. In this video, Bold's Meli Kirkwood explains why protein becomes so much more important as we get older, exactly how much you need, and simple ways to hit that target with foods you actually enjoy.

Meli Kirkwood is a Certified Nutrition Specialist and Licensed Dietitian Nutritionist with two decades of experience at the intersection of movement and integrative health — metabolic wellness, performance nutrition, stress, and recovery.

You'll learn why older bodies become less efficient at turning protein into muscle (a process called anabolic resistance), how sarcopenia — the natural muscle loss of roughly 3–5% per decade after 30 — makes protein a daily priority, and how much protein adults over 60 really need: closer to 1 to 1.2 grams per kilogram of body weight, which comes down to a simple target of about 25 to 30 grams per meal. Meli walks through the best whole-food protein sources, heart-healthy picks like salmon and other omega-3 fish, easy high-protein snacks, quiet cooking swaps that boost your intake without changing your meals, and what to look for if you use a protein shake — all anchored by the reminder that consistency, not perfection, is what builds strength over time.

⏱️ Chapters
0:00 – Let food bring you joy
0:36 – Meet Meli Kirkwood & today's topic
1:12 – Why protein matters more after 60
1:44 – Anabolic resistance & sarcopenia explained
2:23 – How much protein do you need?
3:03 – The easy per-meal target: 25–30g
3:44 – Best protein sources (whole foods & heart-healthy)
4:35 – Practical ways to get more protein
5:26 – Protein shakes: what to look for
5:50 – Key takeaways

📖 Go deeper: The Protein Guide for Adults 60+ → https://www.agebold.com/resour....ces/the-protein-guid

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