Lee Labrada is still focused on eating clean and training to stay young. In a recent YouTube video (October 31, 2026), he broke down why fiber is just as important as protein intake for longevity and functionality.
Labrada competed actively throughout the 1980s and ’90s, holding his own against competitors who regularly outsized him. During his prime, Labrada was revered for his masterful posing presentation and ability to get shredded for competitions. While he never claimed the Olympia title, he came close and routinely challenged former eight-time kingpin Lee Haney.
At 66, eating the right foods and remaining active are even more important and fuel his daily schedule. Holding on to muscle has been a top goal, but he explains below why fiber is the forgotten hero when it comes to living longer and more independently.
Lee Labrada Unveils Fiber Health Benefits As You Age
In the video, Labrada emphasized that fiber is key for digestive health and comes in two main types:
“Fiber is a type of carbohydrate found primarily in plant foods that your body doesn’t completely digest. Instead, it travels through your digestive system, where it can have some very important effects on your health. There’s two main types of fiber: soluble and insoluble.”
Soluble fiber absorbs water and is found in foods like beans and apples, which can help slow digestion and give the feeling of fullness.
“Soluble fiber absorbs water and forms a gel-like substance in your digestive tract. It can slow down digestion, help moderate blood sugar after meals, increase feelings of fullness, and help lower LDL cholesterol. Good sources include oats, barley, beans, apples, berries, chia seeds, and flax seeds.”
In contrast, insoluble fiber won’t dissolve in water but helps keep the digestive system moving. It can be found in foods like nuts, whole grains, and wheat bran.
Insoluble fiber, on the other hand, does not dissolve in water but it does add bulk to your stool and helps keeps things moving through your digestive system to promote regularity. You’ll find it in vegetables, whole grains, wheat bran, nuts, seeds, and the skins of many fruits and vegetables,” he said.
For optimal results, Labrada recommends taking in around 25-35 grams of fiber each day.
“Most plant foods contain a combination of both types. So how much fiber should you get? For most active adults, a practical goal is 25-35 grams per day.”
One tip Labrada shared was to avoid fiber if you’re about to hit an intense workout, as it can cause you to feel sluggish.
“Here’s an important tip if you work out. I would not eat a huge amount of fiber immediately before an intense training session because fiber can slow down digestion and may leave you feeling heavy or full. Instead, distribute your fiber throughout the day and put your larger high-fiber meals away from your workout window.”
Labrada hasn’t stopped guiding bodybuilders coming up, including his son, Hunter. He believes fiber earns its spot in everyone’s diet and offers a range of worthwhile health benefits.
“As we get older, fiber becomes increasingly important. Fiber can support healthy cholesterol, blood sugar control, appetite management, digestive health, gut microbiome, all of which continue to maintain your health as you get older.”
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