Ep. 69 - 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you’ll learn:Why muscle mass declines with age and how to slow that process through proteinWhy the RDA for protein is outdated for most adultsDr. 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 menopauseHow to time your protein throughout the day to maximize absorption and muscle protein synthesisWhich proteins Dr. Prickett recommends—including clean, high-quality supplement optionsHow animal and plant proteins compare, and how to make plant proteins more effectiveSupplements 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 weightPer Meal: Aim for 25–40g of protein per meal, spread evenly throughout the dayFor Women: Increase protein slightly during the luteal phase or perimenopauseFor GLP-1 Users: Use shakes or liquid protein for easier digestion; prioritize daily resistance trainingRecommended Clean Brands: FlavCity, Truvani, Just Ingredients, Vital ProteinsAvoid: Stevia, gums, natural flavors, and proprietary blends📚 Referenced Clinical Studies:Muscle Loss & AgingJanssen I et al. J Am Geriatr Soc. 2002Cruz-Jentoft AJ et al. Age Ageing. 2010 (PMC6202460)Harvard Health: Muscle Mass & AgingProtein Intake RecommendationsPROT-AGE Study Group. J Am Med Dir Assoc. 2013Bauer et al. ESPEN Guidelines. Clinical Nutrition. 2013Paddon-Jones et al. Curr Opin Clin Nutr. 2009Women's Protein NeedsSmith-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 & UtilizationMamerow MM et al. J Nutr. 2014JISSN Position Stand. JISSN. 2017Churchward-Venne TA et al. Nutrients. 2016Protein Quality & SupplementsTang JE et al. Am J Clin Nutr. 2009Van Vliet S et al. J Nutr. 2015Wilding JPH et al. Obesity. 2022 (semaglutide & lean mass loss)Vitamin D + protein absorption: Am J Clin Nutr, 2022Leucine & MPS: Front Nutr. 2023 (PMID: 10761008)