Latest / The Menopause Disruptor Podcast / How to Up Your Protein Intake and Why

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How to Up Your Protein Intake and Why · The Menopause Disruptor Podcast

• 0:00
  Mary Lee: Hello my lovelies.
• 0:01
  Mary Lee: I'm back with another solo podcast.
• 0:04
  Mary Lee: This one is so important.
• 0:05
  Mary Lee: I unpacked protein I did this because protein has come up several times on my podcast episode with my guests when we talk about nutrition and fueling our bodies effectively and maintaining muscle mass because muscle is more metabolically active.
• 0:22
  Mary Lee: And when I work with my clients, this question comes up often.
• 0:25
  Mary Lee: They say Mary, you said that I need to boost my metabolism, make small changes.
• 0:29
  Mary Lee: Well, what small change should I make?
• 0:31
  Mary Lee: And when I mentioned protein as being one of the most effective small changes to introduce into your daily dietary needs.
• 0:38
  Mary Lee: The next question that comes up is how much, how often, and what's a good source?
• 0:43
  Mary Lee: So I created a solo podcast dedicated to the common questions I get from clients and women that I chat with, Why is protein important and how much do we actually need?
• 0:56
  Mary Lee: to put this answer all together, I also created a free guide you can download that free guide the link is in the show notes.
• 1:04
  Mary Lee: It's all there.
• 1:05
  Mary Lee: All the details you need on protein.
• 1:09
  Mary Lee: So really in this episode, what I want to do is dive into the importance of building and maintaining muscle and specifically, of course, the role that protein has in this process.
• 1:18
  Mary Lee: But let's be clear.
• 1:20
  Mary Lee: Building muscle goes beyond just hitting the gym, okay?
• 1:24
  Mary Lee: It's all about our overall health and longevity.
• 1:26
  Mary Lee: And research indicates that as we age, women actually need more protein to fuel their muscle because muscle loss is dramatic.
• 1:36
  Mary Lee: Particularly start noticing those differences, obviously throughout perimenopause, as early as 35, but certainly by the time you hit your 40s.
• 1:45
  Mary Lee: Maintaining muscle is not only essential for physical performance, you know, showing off those guns, but also for overall wellbeing.
• 1:54
  Mary Lee: And I completed a course called menopause 2.
• 1:58
  Mary Lee: 0 with Dr.
• 1:58
  Mary Lee: Stacey Sims.
• 2:00
  Mary Lee: She is an incredible expert in exercise physiology.
• 2:03
  Mary Lee: I find her insights are so invaluable for all women, regardless of how active they may be or not being active in maintaining muscle is crucial for all of us, whether we're a dedicated athlete or someone who just wants to stay fit.
• 2:19
  Mary Lee: Understanding the role of muscle is vital, and this menopause 2.
• 2:24
  Mary Lee: 0 course that I completed for part of my menopause coaching, menopause educator role emphasizes that lower muscle mass is linked to greater risks of metabolic syndrome and cardiovascular disease, and it is inversely related to mortality rates.
• 2:42
  Mary Lee: In simpler terms, more muscle mass can help you live longer and maintain your independence as you age.
• 2:50
  Mary Lee: Consider this, a fall, one that affects your hips.
• 2:54
  Mary Lee: This can lead to serious health consequences, particularly if you're not physically fit already and have underlying conditions like osteopenia or osteoporosis.
• 3:05
  Mary Lee: Now we all know that resistance training is essential for building muscle, but here's the kicker.
• 3:10
  Mary Lee: It's only half the formula.
• 3:13
  Mary Lee: And this leads back to protein.
• 3:16
  Mary Lee: Adequate protein intake is crucial because it provides the essential amino acids necessary for not only muscle repair, but muscle growth, which is known as protein synthesis.
• 3:29
  Mary Lee: While resistance training builds muscle tissue, which is more metabolically active than fat, It also triggers hormones that promote abdominal fat burning.
• 3:40
  Mary Lee: Yes, you heard that right, More muscle helps us burn fat, particularly around the belly.
• 3:47
  Mary Lee: Now, according to Dr.
• 3:48
  Mary Lee: Sims, strength training can significantly reduce this visceral fat.
• 3:53
  Mary Lee: You know, that deep belly tissue that surrounds our vital organs and possesses health risks like insulin resistance, type 2 diabetes, cardiovascular disease, Alzheimer's, and even breast cancer.
• 4:08
  Mary Lee: Not good news.
• 4:09
  Mary Lee: At all, a little bit more weight around the belly has changed.
• 4:13
  Mary Lee: So many underlining health factors we need to address and to be aware of.
• 4:19
  Mary Lee: And for women, hormonal fluctuations during menopause transition can greatly affect protein needs.
• 4:26
  Mary Lee: These fluctuations can lead to a catabolic state, meaning that our muscles break down faster than they can build up, during perimenopause and postmenopause, declining estrogen levels reduce the anabolic stimulus for muscle building, meaning we need even more protein to compensate for this loss.
• 4:46
  Mary Lee: So, just how much protein do we need?
• 4:49
  Mary Lee: Well, I often heard this question being asked, as I said earlier, and thankfully, there is a simple equation to follow.
• 4:57
  Mary Lee: Active women, whether strength trainers or endurance athletes, require ample protein to support training and recovery.
• 5:07
  Mary Lee: But really this advice is for everyone since we all need to be active to build and maintain muscle.
• 5:14
  Mary Lee: Dr.
• 5:14
  Mary Lee: Sims recommends a daily intake of 1.
• 5:18
  Mary Lee: 7 to 2.
• 5:18
  Mary Lee: 4 grams of protein per kilogram of body weight.
• 5:23
  Mary Lee: personally, I like to simplify it and go with two grams.
• 5:27
  Mary Lee: For example, if you weigh 63 kilograms, you'll want around 126 grams of protein daily.
• 5:34
  Mary Lee: Now, women in menopause should aim for a higher end of this range, so around 2.
• 5:38
  Mary Lee: 2 to 2.
• 5:39
  Mary Lee: 4 kilograms, especially if you're engaging in intense training.
• 5:44
  Mary Lee: Equally important is how we distribute our protein intake.
• 5:48
  Mary Lee: Don't just pile it on in one meal.
• 5:51
  Mary Lee: Aim for 30 to 35 grams at meals.
• 5:55
  Mary Lee: each meal and 15 to 20 grams at your snacks throughout the day.
• 6:01
  Mary Lee: And I'll have a link in the show notes, like I said, on my free guide on how to track your intake and which foods are best.
• 6:09
  Mary Lee: Now, as for protein sources, there are plenty of options.
• 6:13
  Mary Lee: You can include animal based proteins like chicken, beef, pork, Tuna, along with plant based sources such as beans, lentils, tofu, nuts, seeds.
• 6:26
  Mary Lee: A 30 gram serving of chicken is about 4 ounces, while a cup of cottage cheese will net you about the same amount.
• 6:34
  Mary Lee: So a simple measurement, the palm of your hand.
• 6:38
  Mary Lee: A 30 gram serving will fit in the palm of your hand.
• 6:41
  Mary Lee: Now don't go pouring a cup of cottage cheese in your hand because that would be awfully messy.
• 6:47
  Mary Lee: you get the point.
• 6:48
  Mary Lee: Now let's touch on a concept called anabolic resistance.
• 6:52
  Mary Lee: Women in perimenopause and postmenopause often experience this, meaning our bodies become less efficient at building muscle.
• 7:00
  Mary Lee: I know, it's not fair, but it's the reality for many of us.
• 7:04
  Mary Lee: By around the age 40, as I said earlier, Women start noticing a significant decline in muscle mass.
• 7:11
  Mary Lee: So what can we do?
• 7:12
  Mary Lee: Adequate protein is essential.
• 7:14
  Mary Lee: After a workout, consider consuming around 40 grams of whey protein isolate or essential amino acid to enhance muscle recovery.
• 7:24
  Mary Lee: You want to get this in within 30 to 35 minutes after workout.
• 7:29
  Mary Lee: Big bonus, Focus on obtaining 3 to 3.
• 7:32
  Mary Lee: 5 grams of leucine, which will help keep that anabolic window open.
• 7:38
  Mary Lee: I explain all of this in my free guide.
• 7:41
  Mary Lee: Again, it's linked in the show notes.
• 7:43
  Mary Lee: But why stop at just muscle health?
• 7:46
  Mary Lee: Protein also supports better blood vessel health and mood regulation, which is super important during menopause when mood swings can become troublesome.
• 7:56
  Mary Lee: arginine assists with blood pressure control, while leucine helps modulate serotonin levels, reducing both anxiety and depression.
• 8:05
  Mary Lee: and I explain the two of them again in my free guide.
• 8:09
  Mary Lee: speaking of leucine, here are some great sources.
• 8:12
  Mary Lee: Salmon, chickpeas, brown rice, eggs, soybeans, nuts, Beef, they all pack a punch in terms of protein.
• 8:21
  Mary Lee: Now what about protein supplements?
• 8:24
  Mary Lee: They can be incredibly useful, especially if you struggle to meet your protein needs through diet alone.
• 8:30
  Mary Lee: And I find this especially true after workout, when I'm trying to get that little extra, like up my protein grams.
• 8:37
  Mary Lee: Whey protein isolate is ideal, but not all protein supplements are the same.
• 8:43
  Mary Lee: As advised by Dr.
• 8:44
  Mary Lee: Sims, whey protein isolate or hydrolysate are ideal choices.
• 8:50
  Mary Lee: Thanks.
• 8:51
  Mary Lee: but if those don't sit well with you, I personally have a hard time with whey protein.
• 8:56
  Mary Lee: You can consider pea protein, rice protein, or other options that provide a complete amino acid profile.
• 9:03
  Mary Lee: And I explain amino acid profiles in my free guide that you can find linked in the show notes.
• 9:09
  Mary Lee: So in closing, understanding proteins, Multifaceted role is essential for women navigating perimenopause and through to their postmenopausal years.
• 9:19
  Mary Lee: I often meet women who believe they no longer need to consider protein or muscle health after menopause, but that couldn't be further from the truth.
• 9:28
  Mary Lee: Adequate protein combined with regular exercise can significantly influence our muscle health, our mood, and our overall well being during this transitional phase and beyond.
• 9:41
  Mary Lee: to wrap it up, let's focus on both the right quantity and the right quality of protein sources to help us thrive through the menopausal transition and better manage the changes that come with it.
• 9:53
  Mary Lee: So don't forget to grab that link in the show notes for my free protein guide, power up with protein, A menopause guide for strength, health, and longevity.
• 10:05
  Thank you for tuning in to another insightful episode of All Things Menopausal.
• 10:10
  If you enjoyed today's episode and want to stay connected, be sure to follow me on Instagram for tips and updates.
• 10:17
  And if you found value in today's episode, please consider leaving a review on Apple podcasts.
• 10:24
  Your feedback helps reach more women who can benefit from these conversations.
• 10:30
  until next time stay empowered, stay informed and embrace the beauty of your menopausal journey.
• 10:36
  Remember midlife should be the best life and it will be.
• 10:41
  Namaste.