In a recent episode of Longevity Bites, brought to you by the Nutrition for Healthspan initiative of the Global Wellness Institute, Dr. Paul Arciero shared his groundbreaking approach to achieving optimal health and longevity. A professor, bestselling author, and leading expert in nutrition and exercise physiology, Dr. Arciero’s PRISE protocol has transformed countless lives. Here’s a deep dive into his insights on nutrition, movement, and creating a sustainable wellness routine.
A Personal Mission for Health and Longevity
Dr. Arciero’s passion for health stems from a deeply personal connection to his family. As a young boy, he was profoundly influenced by his grandparents, whose health struggles inspired him to dedicate his life to improving the well-being of others. “My ultimate goal is to help others live healthier lives so they can continue to serve and love those around them,” he shared.
Introducing the PRISE Protocol
Drawing on four decades of research, Dr. Arciero developed the PRISE protocol—a holistic framework for achieving better health, fitness, and longevity.
P: Protein Pacing
Protein pacing involves consuming high-quality protein at four specific intervals throughout the day, approximately every four hours. This strategy supports muscle maintenance, boosts metabolism, and enhances overall health.
R: Resistance Training
Resistance training doesn’t require expensive equipment or gym memberships. Simple bodyweight exercises like push-ups, squats, and lunges can be transformative—especially when done outdoors to connect with nature.
I: Intervals
High-intensity interval training (HIIT) is a game-changer for metabolic health. Activities can range from brisk walking to more intense workouts, making it accessible for everyone.
S: Stretching
Stretching not only improves flexibility and reduces injury risk but also boosts mood by increasing levels of the feel-good neurotransmitter GABA. Yoga and Pilates are excellent choices, particularly when practiced outdoors.
E: Endurance
Daily movement like walking is essential, but incorporating a structured endurance activity, such as running, biking, or swimming, once a week can significantly enhance cardiovascular health and mental well-being.
Dr. Arciero emphasized that PRISE isn’t just about exercise; it’s about creating a sustainable, enjoyable lifestyle.
The Role of Protein Pacing in Longevity
Protein quality is critical to the success of the PRISE protocol. Dr. Arciero highlighted the benefits of animal-based proteins such as undenatured whey protein, pasture-raised eggs, wild-caught fish, and grass-fed dairy for their high bioavailability. For plant-based eaters, combining sources like quinoa, mung beans, and chickpeas ensures a full complement of amino acids.
One practical suggestion was Dr. Arciero’s go-to morning smoothie:
- One or two scoops of undenatured whey protein concentrate.
- Fresh organic blackberries (for their high antioxidant levels).
- A scoop of local honey.
- Healthy fats like avocado or nut butter.
- Grass-fed Greek yogurt or filtered water.
This nutrient-dense start to the day supports energy, immunity, and overall health.
Dr. Arciero’s Golden Advice
As the interview concluded, Dr. Arciero left listeners with three actionable tips:
- Build a Wellness Community: Surround yourself with like-minded individuals who value health and wellness. Sharing knowledge and mutual support can have a profound impact.
- Prioritize Recovery: Mind-body practices like meditation, prayer, and spending time in nature help recharge the body and mind.
- Focus on Sleep: Quality rest is foundational for every other aspect of health.
A Transformative Approach to Health
Dr. Paul Arciero’s PRISE protocol offers a powerful, science-backed roadmap for improving health, fitness, and longevity. By focusing on protein pacing, varied movement, and a supportive community, individuals can build a lifestyle that’s both sustainable and fulfilling.
To explore more groundbreaking strategies for health and wellness, stay tuned to Longevity Bites podcast for the latest insights from leading experts in nutrition and healthy lifestyle.
Link to the interview with Dr. Arciero.
Longevity Bites Podcast by the Nutrition for Healthspan Initiative.
Alina Tyszkiewicz, Michael Ham, Denise L. Wiggins, Anita Jones-Mueller
