Research, longevity science and guides

The Silvie Exercise Guide

Person running on a trail with a scenic mountain landscape Person running on a trail with a scenic mountain landscape

Explore our exercise guide for women over 55.

Learn about the best ways to exercise.

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Optimal Protein Calculator

Scientific requirements for longevity, muscle preservation, and vitality.

Your Personalized Protocol

0g
Daily Protein Target

🍽️ Meal Strategy

Aim for 30g per meal.

🔬 Why this number?

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Reference: What does 30g look like?

Food Source Serving Size for ~30g
Chicken Breast (cooked) 4 oz / 110g
Greek Yogurt (0%) 1.5 cups / 340g
Eggs 5 Large Eggs (or 1 cup whites)
Whey/Plant Protein 1 Scoop (approx 35g)

Why protein intake matters even more after 55.

Muscle mass declines naturally with age. After menopause, this process becomes more evident and accelerated, serving as a critical determinant for your long-term health and longevity.

It is recommended to eat between 1.2g - 1.8g of protein per kg (approximately 0.54g to 0.82g per pound) of bodyweight per day. The exact requirement depends on your activity level; those who are less active require the lower end, while individuals engaging in regular physical activity and resistance training (which is highly recommended) should aim for the upper end.

For a 70kg woman who is strength training, this equates to approximately 126g of protein per day.

Whey Protein Isolate delivers the highest protein concentration (92g of protein for 100g of isolate), with minimal carbohydrate and fat content. It is low in calories and features a complete amino acid profile, perfectly balanced to provide all the essential building blocks for muscle maintenance.

Yes, there are vegan alternatives; however, they did not meet our standards for amino acid, taste and texture profiles. 

Our Research

We research, scrutinize, and debate every ingredient in our formulas to uphold our "no compromise" promise: ensuring maximum benefits, bioavailability, safety, and daily convenience.

Beyond providing transparency on our research, these articles are designed to inform and guide every reader, whether you choose to use Silvie or not.

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Full Article List

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