Ep. 21 - Protein & Longevity: Fueling Strength, Aging Smarter

In this episode of Health Talk: Your Partner in Health, Dr. Caitlin Prickett and Jeffery Runyon unpack the science behind protein intake and healthy aging. Whether you're aiming for fat loss, protecting your metabolism, or maintaining your strength through midlife and beyond, protein is essential—especially if you're over 40 or using GLP-1 medications like semaglutide or tirzepatide. Dr. Prickett shares her clinical insights and personal recommendations on how much protein to consume, when to eat it, and which types of protein support optimal health. ✅ In this episode, you'll learn: Why muscle mass declines with age and how to slow that process through protein Why the RDA for protein is outdated for most adults Dr. Prickett's personal recommendation: "I recommend consuming 1 to 1.5 grams of protein per pound of ideal body weight—especially for those on GLP-1s or anyone 40+ looking to preserve muscle mass and metabolic function." Women's unique protein needs, especially during the luteal phase and after menopause How to time your protein throughout the day to maximize absorption and muscle protein synthesis Which proteins Dr. Prickett recommends—including clean, high-quality supplement options How animal and plant proteins compare, and how to make plant proteins more effective Supplements and nutrients that improve protein digestion and absorption (like leucine, B vitamins, and vitamin D) Whether you're a competitive athlete or simply trying to age well, this episode will give you the tools to fuel your body, build resilience, and protect long-term health with protein. 🧬 Dr. Prickett's Protein Guidelines Recap: Target: 1–1.5 grams per pound of ideal body weight Per Meal: Aim for 25–40g of protein per meal, spread evenly throughout the day For Women: Increase protein slightly during the luteal phase or perimenopause For GLP-1 Users: Use shakes or liquid protein for easier digestion; prioritize daily resistance training Recommended Clean Brands: FlavCity, Truvani, Just Ingredients, Vital Proteins Avoid: Stevia, gums, natural flavors, and proprietary blends   📚 Referenced Clinical Studies: Muscle Loss & Aging Janssen I et al. J Am Geriatr Soc. 2002 Cruz-Jentoft AJ et al. Age Ageing. 2010 (PMC6202460) Harvard Health: Muscle Mass & Aging Protein Intake Recommendations PROT-AGE Study Group. J Am Med Dir Assoc. 2013 Bauer et al. ESPEN Guidelines. Clinical Nutrition. 2013 Paddon-Jones et al. Curr Opin Clin Nutr. 2009 Women's Protein Needs Smith-Ryan AE et al. J Int Soc Sports Nutr. 2021 (PMID: 33794937) Mallinson R et al. JISSN. 2023 (PMID: 37787091) Minimum protein needs for older women – 2023 preprint (ResearchGate) Protein Timing & Utilization Mamerow MM et al. J Nutr. 2014 JISSN Position Stand. JISSN. 2017 Churchward-Venne TA et al. Nutrients. 2016 Protein Quality & Supplements Tang JE et al. Am J Clin Nutr. 2009 Van Vliet S et al. J Nutr. 2015 Wilding JPH et al. Obesity. 2022 (semaglutide & lean mass loss) Vitamin D + protein absorption: Am J Clin Nutr, 2022 Leucine & MPS: Front Nutr. 2023 (PMID: 10761008)