Mission 2030 Episode 28(28-07-2026) Protein Through Life Stages How Much Protein Do You Really Need

Healthy and Happy Morning!Welcome to Mission 2030 – Episode 28, recorded todayon Transformation Tuesday, July 28, 2026.I am Sathiaseelan Nagadasan—Nutrition & Wellness Coach,marathon runner, and Co-Founder of The Holistic Wellness Hub and Serve WithSmile Wellness & Nutrition Centre.Today’s topic is: "Protein Through Life Stages — HowMuch Protein Do You Really Need?"Let me begin with a fundamental question: Are you eatingenough protein for your body weight, your age, and your physical activitylevel?Many people believe protein is only for bodybuilders or gymathletes. That is one of the biggest nutrition myths. Every cell in our bodycontains protein. Our muscles, skin, hair, digestive enzymes, hormones, andimmune system depend on adequate daily intake.Unlike fats or carbohydrates, our body cannot storeexcess protein for future use. That is why we must consume quality proteinevery single day. Protein requirements are not a one-size-fits-all number.They are calculated using your body weight multiplied by your activitylevel: Let's look at a real-life example:Suppose a person weighs 60 kg: In my personal case, weighing 62.75 kg as an active65-year-old marathon runner, my daily target is roughly 75 to 90 gramsof quality protein spread across my meals. Include a variety of whole-food protein sources throughoutthe day: Today's Mission 2030 Challenge: Calculate your bodyweight in kilograms, multiply it by your activity factor (0.8 to 1.5), and askyourself: "Am I meeting my daily target?" Try adding onequality protein source to every meal today!Thank you for tuning in to Episode 28.I am Sathiaseelan Nagadasan—Mission 2030: Have a healthy, energetic, and protein-poweredTransformation Tuesday! 🌿🎙️🌍