The Power Duo of Health & Longevity: Protein & Fiber

This year, instead of picking one goal-setting method, let’s combine three complementary approaches:

When it comes to improving your health, boosting energy, and living longer, the world of nutrition can feel complicated, but it doesn’t have to be. Two pillars consistently rise above trends, fads, and hype:

• Protein

• Fiber

If you master these two, you put yourself on a path toward stronger muscles, steadier energy, better digestion, and a longer, healthier life. Let’s break down why.

Protein: The Body’s Building Blocks

Protein is not just for athletes or people trying to build muscle. It’s essential for everyone!

Here’s what protein does:

• Builds and repairs muscle tissue

• Helps maintain a healthy metabolism

• Supports immune function

• Produces hormones and enzymes

• Keeps you fuller, longer (reducing cravings and overeating)

Think of protein like the bricks and steel beams that build your house. Without enough, your foundation weakens, physically, metabolically, and even mentally.

Pro tip: Aim for protein at every meal. Eggs, chicken, fish, Greek yogurt, tofu, beans, lentils. Pick your favorites and build around them.

Fiber: The Underrated Longevity Secret

Fiber often gets overlooked, but research shows it's one of the most powerful nutritional habits for long-term health and lifespan.

Fiber helps:

• Improve digestion and gut health

• Lower risk of heart disease

• Support healthy weight

• Improve blood sugar control

• Reduce inflammation

And most importantly, fiber is tied to longevity.

As Dr. Layne Norton, PhD in Nutritional Sciences, puts it:

“If you want a longevity hack, fiber is kind of a longevity hack. A recent really large meta-analysis of over a million subjects showed that for every 10 gram increase in fiber, there was a 10% reduction in the risk of mortality.”

That means simply adding more fiber-rich foods can literally help you live longer.

Foods high in fiber include:

• Fruits (berries, apples, pears)

• Vegetables (broccoli, carrots, greens)

• Beans & lentils

• Whole grains (oats, quinoa)

• Nuts & seeds

A Simple Rule to Transform Your Health

Prioritize protein + fiber every time you eat.

Ask yourself at meals:

Where’s my protein? Where’s my fiber?

This small habit compounds. You eat more nutrient-dense foods, stay full longer, avoid sugar crashes, and improve nearly every biomarker of health — from blood glucose to inflammation to lean mass.

Small shifts → massive long-term payoff.

Final Thought

If you’re looking for high-ROI habits, the kind that pay you back every day, protein and fiber are it.

They keep your body strong, your energy steady, your hunger in check, and your health on track for decades.

Simple. Proven. Powerful.

Fuel your body with what it needs and watch what happens.

Get After It!

- Austin

Founder & CEO, Fly Bodies Inc. 

Animal Protein Sources

(The amounts below equal 30 grams of protein)

• Chicken breast (cooked) – 4 oz (115 g)

• Ground turkey (93% lean) – 4 oz (115 g)

• Salmon (cooked) – 5 oz (140 g)

• Tuna (canned in water) – 1½ cans (5 oz each)

• Lean beef (sirloin or 90/10 ground) – 4 oz (115 g)

• Eggs – 4 large eggs

• Egg whites – 1¼ cups (10 egg whites)

• Greek yogurt (plain, nonfat) – 1¼ cups (300 g)

• Cottage cheese (low-fat) – 1¼ cups (280 g)

• Whey or plant-based protein powder – 1 scoop (30–35 g powder)

Plant Protein Sources

(The amounts below equal 30 grams of protein)

• Tofu (firm) – 10 oz (280 g)

• Tempeh – 6 oz (170 g)

• Edamame (cooked) – 2 cups (300 g)

• Lentils (cooked) – 1¾ cups (350 g)

• Black beans (cooked) – 2 cups (330 g)

• Chickpeas (cooked) – 2 cups (330 g)

• Quinoa (cooked) – 2½ cups (450 g)

• Peas (cooked) – 2½ cups (400 g)

• Almonds – ½ cup (70 g)

• Chia seeds – 6 tbsp (60 g)

• Hemp seeds – 5 tbsp (50 g)

Quick Tips

• Animal proteins are more concentrated, meaning smaller portions pack a punch.

• Plant proteins are nutrient-dense and contain fiber, antioxidants, and micronutrients.

• Perfect combo: Protein + fiber = sustained energy, satiety, and longevity benefits.

Fiber Favorites List

Goal: Aim for 25–40 grams daily. (Most people get less than half that!)

Fruits

• Raspberries (8g per cup)

• Pears or apples (4–5g each)

• Bananas (3g)

• Oranges (3g)

Vegetables

• Broccoli (5g per cup)

• Brussels sprouts (4g per cup)

• Carrots (3g per cup)

• Spinach, kale, mixed greens (2–3g per cup)

Grains & Legumes

• Lentils (15g per cup)

• Black beans (15g per cup)

• Chickpeas (12g per cup)

• Oats (8g per cup)

• Quinoa (5g per cup)

Nuts & Seeds

• Chia seeds (10g per 2 tbsp)

• Flax seeds (5g per 2 tbsp)

• Almonds (3g per ounce)

Breakfasts

Eggs + avocado + spinachProtein: ~24g Fiber: ~6g(3 eggs, ½ avocado, 1 cup spinach)

Greek yogurt + berries + chia seeds

Protein: ~30g Fiber: ~10g(1 cup Greek yogurt, ½ cup berries, 1 tbsp chia seeds)

Oatmeal + protein powder + bananaProtein: ~28g Fiber: ~8g(½ cup oats, 1 scoop protein powder, 1 medium banana)

Lunches

Chicken or tuna salad with veggies + beansProtein: ~35g Fiber: ~10g(4 oz chicken or tuna, ½ cup mixed beans, veggies)

Turkey wrap with whole-grain tortilla + greensProtein: ~30g Fiber: ~8g(3 oz turkey, 1 tortilla, 1 cup greens, light dressing)

Lentil soup + side of fruitProtein: ~22g Fiber: ~12g(1½ cups lentil soup, 1 apple)

Dinners

Salmon + quinoa + broccoliProtein: ~35g Fiber: ~8g(5 oz salmon, ½ cup quinoa, 1 cup broccoli)

Tofu stir-fry + brown rice + mixed vegetablesProtein: ~28g Fiber: ~10g(8 oz tofu, ½ cup rice, 1½ cups mixed veggies)

Ground turkey chili with beans and peppersProtein: ~33g Fiber: ~12g(4 oz turkey, ¾ cup beans, veggies, tomato base)

Snacks

Apple + almond butterProtein: ~6g Fiber: ~6g(1 medium apple, 1 tbsp almond butter)

Protein shake + handful of walnutsProtein: ~30g Fiber: ~3g(1 scoop protein powder, ¼ cup walnuts)

Veggies + hummusProtein: ~7g Fiber: ~5g(1 cup veggies, 3 tbsp hummus)

Cottage cheese + blueberriesProtein: ~25g Fiber: ~3g(1 cup cottage cheese, ½ cup blueberries)

Get After It!!

Austin

Fonder & CEO, Fly Bodies Inc.