Whey Protein And High Intensity Exercise - Two Key Longevity Drivers

In this episode, I dive deep into why protein—especially high-quality whey protein isolate—becomes non-negotiable as we age, and why so many popular products completely miss the mark.

I explain the real differences between whey concentrate, isolate, and hydrolysate; why lactose intolerance is often a quality issue, not a whey issue; and how misleading media “best of” lists often favor cheaper, inferior formulations loaded with additives, sweeteners, and questionable sourcing. I also share why I launched B.rad Nutrition in the first place: after struggling as a consumer to find a truly clean, grass-fed, cold-processed whey protein isolate sourced directly from small family farms in Wisconsin and verified free of heavy metals.

We also zoom out into the bigger longevity picture—how whey protein works with exercise to preserve muscle mass, grip strength, gait speed, and explosive power as we age. I break down the research, including a 2024 meta-analysis on whey protein in older adults, explain why leucine thresholds matter more with age, and connect the dots between strength training, sprinting, and long-term health markers like mile time, 400-meter performance, and grip strength.

If you’re older, trending plant-based, short on time, or simply confused by the protein aisle, this episode lays out exactly what to look for, what to avoid, and why protein needs to come first—every single day.

 

TIMESTAMPS:

Whey protein continues to earn scientific support for its powerful health benefits. Pure andbioavailable whey isolate is the gold standard for whey protein. [01:05]

It is recommended that you prioritize high-quality when it comes to supplements. [05:29]

When wanting to purchase organic, bear in mind that if the item has thick skin like an avocado, it is not necessary to buy organic, but berries and other fruits and vegetables with the skin that is consumed, it is preferable to go for organic. [06:30]

Whey is a byproduct of cheese manufacturing. [07:37]

In older adults, whey protein can help maintain strength and muscle mass. [09:39]

The time in the mile run is regarded as the single best predictor of one's ability to age gracefullythan any other thing, any blood value or laboratory test. [12:41]

A missing feature of a longevity exerscise program is that brief explosive effort, sprinting andstrength training. [14:45]

The body's ability to synthesize proteins, called protein synthesis, after a meal declines with age.[20:44]

You need to focus on getting quality sources of protein that contain adequate levels of all nineessential amino acids. [22:51]

It is recommended your goal to be around one gram of protein per pound of your ideal bodyweight. [26:08]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes