Don't try to change everything overnight. Take one step, repeat it, and let the results build over time.

Click below to listen to...

You can also listen to this episode on...

Get the Transcript

When you get your protein right, the food noise gets quieter.

Episode Summary:

Have you ever wondered why you feel more fatigued or struggle with cravings as you age? You're not alone, and the answer might lie in your protein intake! In this enlightening episode of The Holly Perkins Health Podcast, I delve into the critical role of protein for women, particularly for those over 40. As we age, maintaining our health, energy levels, and lean muscle becomes increasingly important, and protein is a key player in this equation. 

Show Notes:

Join me as I introduce the Protein Leverage Hypothesis, which reveals how inadequate protein consumption can lead to increased hunger and overeating. It’s not just about building muscle; it's about preserving lean muscle mass, especially as we confront sarcopenia—the natural decline in muscle mass that occurs with age. I’ll share my recommendations on how much protein you should aim for daily, suggesting a target of 1. 4 to 2. 0 grams of protein per kilogram of body weight based on your unique factors like activity level and overall health. 

But that's not all! I also discuss the importance of pairing protein with carbohydrates for optimal blood sugar regulation, and why variety in your protein sources is crucial for getting all the essential amino acids your body needs. As we navigate the complexities of women's health, especially during menopause and midlife, prioritizing protein for women can enhance energy levels, curb cravings, and significantly improve overall health. 

Throughout this episode, I address common misconceptions about protein consumption and muscle gain, offering you practical advice and insights that can transform your approach to nutrition. Whether you’re looking for effective weight loss strategies, workout tips, or simply want to boost your mental health and wellness, this episode is packed with valuable information tailored just for you. Let’s prioritize protein together and unlock a healthier, more energized version of ourselves! 

Don’t miss out on this essential conversation about protein for women—tune in now and discover how to eat for muscle, improve your fitness motivation, and embrace clean eating tips that work for you! 

Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. 

I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. 

To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review 

This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. 

Topics Covered:

• Why protein becomes more important after 40
• How protein helps reduce hunger and improve energy
• How much protein women should actually eat
• The best protein sources and why variety matters
• How to use protein for fat loss and better body composition 

Resources:

• Upgrade your protein intake with Equip Prime Protein and get 15% off here. 
• https://pubmed.ncbi.nlm.nih.gov/15836464/ 
• https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 
• Check out: "How to Track Macros the Right Way for Women” next 
• Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog 
• Find me on Instagram: @hollyperkins 
• Discover more on my website: hollyperkins.com 

+Follow so you'll know exactly when new episodes are available on Tuesdays.  

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.