Good News About Fat, Protein, and Staying Strong Naturally

by Gwyn Whittaker, Owner of GreenFare

I’m here today to share something that will make a lot of people happy: it turns out our fat cells may actually help us live longer. Recent findings show that having a bit of extra energy stored—yes, a few extra pounds—can act as a buffer and contribute to longevity. Of course, where that fat is stored matters. Fat concentrated around the waist is still a risk factor, but overall, some reserve is beneficial. A DXA scan remains a great way to learn how your body fat is distributed.

This Wednesday, Pericles will be teaching a class on protein, challenging the widespread belief—often shared by trainers—that you need massive amounts of protein to build muscle. I can personally vouch that gym time and sleep, not protein shakes, are what really shape those arms. He’ll also explain the concept of protein turnover, which I found fascinating: if you don’t use it, you lose it. When you stop working out for a few weeks, your body begins reallocating amino acids to where they're more urgently needed. Think of it like reusing Lego blocks—taking pieces from an old Star Wars ship to build a new Lego farm. Our bodies are always building, breaking down, and rebuilding.

Bones follow a similar process. Osteoclasts break down old bone tissue, while osteoblasts create new bone. But if we’re not placing stress on our bones—through walking, strength training, or even jumping rope—this vital maintenance slows down. Bone-building medications can stimulate growth, but they don’t remove the old, weak structures underneath, which can lead to serious fractures, especially in the hip, if a fall occurs.

A natural approach remains best. A diet rich in beans and greens, regular weight-bearing exercise to stimulate healing, and adequate sleep for repair and rebuilding will keep us fit as nature intended—no pills or powders required.