Optimal Protein Intake for Healthspan

In this episode I dive deep into optimal protein intake for a longer healthspan! 📈Discover science-backed guidelines, debunk myths, and find your perfect protein goal! Listen now! #Protein #Healthspan #WellnessPodcastIn 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 1.2–1.6 g/kg and recommends an optimal range of 1.6–2.2 g/kg (0.7–1.2 g/lb), with tiers for baseline wellness, fat loss/moderate activity, and athletes up to 2.0–2.4 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 ~2.5–3.0 g/kg (GI issues, nutrient displacement, kidney concerns with preexisting disease), signs of under-consuming, per-meal limits (25–40 g) across 3–4 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 Setup00:57 Protein Hype and Listener Questions03:17 RDA vs Optimal Intake04:30 Calculate Your Protein Range07:16 Who Needs More Protein09:01 Too Much Protein Risks11:47 Signs You're Undereating13:09 Timing and Meal Distribution14:21 Protein Quality and Leucine15:36 Collagen Explained17:06 Supplements and Processed Snacks18:29 Plant vs Animal and Budget Picks20:37 Protein Needs Across Age21:34 Practical Daily Tips22:35 Wrap Up and Sponsor Offer23:50 Final Thanks and SubscribeSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟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 – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/