Fuel for Life with Kaia

Is fat actually bad for you, or have we been oversimplifying it for years? In this episode, we break down saturated, monounsaturated, and polyunsaturated fats, explain why your body actually needs fat, and cover the latest guidance on keeping saturated fat under 10% of daily calories. We also unpack a major 2026 review showing that lowering saturated fat may matter most for people at higher cardiovascular risk, especially when it’s replaced with polyunsaturated fat. This is a practical, science-based episode on why adequate fat matters and how to make smarter food choices without fearing fat

Are you getting enough protein — or just chasing the hype? 🧐Drop a 💪 if protein is on your mind!There’s a lot of noise about protein, but the truth is, most of us are under-consuming — especially as we age. The latest research suggests aiming for 1.2 to 1.6 grams per kilogram daily, or about a gram per pound of body weight. That’s a game-changer for muscle health and aging well.But here’s the secret: It’s not about obsessing over every ounce. Try estimating your protein needs with your hand—your palm’s about 3 ounces of meat, or roughly 20-25 grams of protein. Perfect for when you’re out dining or want quick guidance.Start small: Focus on nailing a high-protein breakfast first. Once that feels

Cai, Y., Ma, T., Sirard, J. et al. Data from the UK Biobank demonstrates that increased brief, sporadic moderate-to-vigorous physical activity reduces mortality. Commun Med (2026). https://doi.org/10.1038/s43856-026-01421-zStamatakis E, Biswas RK, Koemel NA, et al. Dose Response of Incidental Physical Activity Against Cardiovascular Events and Mortality. Circulation. 2025;151(15):1063-1075. doi:10.1161/CIRCULATIONAHA.124.072253