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Optimal Protein Intake for Healthspan
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In this episode I dive deep into optimal protein intake for a longer healthspan! ๐Ÿ“ˆ

Discover science-backed guidelines, debunk myths, and find your perfect protein goal! Listen now! #Protein #Healthspan #WellnessPodcast

In this epsiode I’m diving into how to calculate optimal daily protein intake for healthspan, clarifying that the protein RDA (0.8 g/kg or 0.36 g/lb) is a decades-old minimum to prevent deficiency, not an ideal target.

You can learn about updated guidance for active adults around 1.2โ€“1.6 g/kg and recommends an optimal range of 1.6โ€“2.2 g/kg (0.7โ€“1.2 g/lb), with tiers for baseline wellness, fat loss/moderate activity, and athletes up to 2.0โ€“2.4 g/kg.

Also learn about, who benefits most (active people, those in caloric deficit, and older adults facing anabolic resistance and sarcopenia), risks of excessive intake above ~2.5โ€“3.0 g/kg (GI issues, nutrient displacement, kidney concerns with preexisting disease), signs of under-consuming, per-meal limits (25โ€“40 g) across 3โ€“4 meals, protein quality (complete proteins, leucine), plant-based strategies, collagen limits, budget protein options, and practical tips like protein-forward breakfasts and building meals around protein.

00:00 Welcome and Setup

00:57 Protein Hype and Listener Questions

03:17 RDA vs Optimal Intake

04:30 Calculate Your Protein Range

07:16 Who Needs More Protein

09:01 Too Much Protein Risks

11:47 Signs You’re Undereating

13:09 Timing and Meal Distribution

14:21 Protein Quality and Leucine

15:36 Collagen Explained

17:06 Supplements and Processed Snacks

18:29 Plant vs Animal and Budget Picks

20:37 Protein Needs Across Age

21:34 Practical Daily Tips

22:35 Wrap Up and Sponsor Offer

23:50 Final Thanks and Subscribe

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๐ŸŒŸ ๐ŸŒŸ ๐ŸŒŸ If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us atย info@aeshathair.com. You can learn more about our programs at:ย ย https://toneandstrengthen.com/workshops-trainings/. ๐ŸŒŸ ๐ŸŒŸ ๐ŸŒŸ

My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they’ve got โ€“ their employees. Cheers to a healthier and happier journey ahead!

๐ŸŒŸ ๐ŸŒŸ ๐ŸŒŸ You can learn more about ME- the host atย https://www.aeshatahir.com

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