Episode 412: The Power of Protein

Naturally Nourished

Ali Miller RD

Health & Fitness, Nutrition, Health & Fitness:nutrition

4.8 • 655 Ratings

🗓️ 22 September 2024

⏱️ 48 minutes

🔗️ Recording | iTunes | RSS

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Summary

How much protein do I need and how should it be distributed throughout the day? What are signs of protein deficiency to be aware of? How does muscle mass impact metabolic health and insulin resistance? Tune in to hear us answer all of these questions and more about the importance of protein! In this episode, we cover the many roles of protein in the body, from muscle synthesis to structural integrity to immune function and so much more. We discuss a higher protein goal for women, aiming for 1 gram per pound of body weight. Learn how muscle mass is a metabolic “organ”, best choices for supporting muscle synthesis, and our favorite ways to meet protein needs. Also in this episode: The Role of Protein in the Body Protein and Body Composition Symptoms if Protein DeficiencyGrassfed Whey Bone Broth Popsicles Why Higher Protein on KetoArchive Keto Program Body Composition ScansInBody Nearest Testing Location Map How Muscle Mass is a Metabolic “Organ”The role of skeletal muscle insulin resistance in the pathogenesis of the metabolic syndrome Skeletal Muscle Regulates Metabolism via Interorgan Crosstalk: Roles in Health and Disease Leucine & Muscle SynthesisNaturally Nourished Episode 288 Whey Protein Protein Distribution & TimingProtein pulse feeding improves protein retention in elderly women Easy Quick Grab Protein OptionsGood Culture Cottage Cheese Grassfed Whey FOND Bone Broth use code ALIMILELRRD Carnivore Snax use code ALIMILLERRD Sponsors for this episode: This episode is sponsored by Air Doctor. The indoor air that we breathe can be up to 100 times MORE polluted than outdoor air, according to the EPA. Indoor air pollutants can cause respiratory symptoms like sneezing, congestion, scratchy throat, and even more serious health problems like lung and heart disease. Introducing AirDoctor, the air purifier that filters out 99.99% of dangerous contaminants so your lungs don’t have to. This includes allergens, pollen, pet dander, dust mites, mold spores and even bacteria and viruses.AirDoctor comes with a 30-day money back guarantee so if you don’t love it, just send it back for a refund, minus shipping!Head to airdoctorpro.com and use promo code ALIMILLERRD and you’ll receive UP TO $300 off air purifiers! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, which is an additional $84 value!

Transcript

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0:00.0	Welcome to the Naturally Nourished Podcast that delivers cutting-edge food is medicine solutions for optimal health.
0:12.7	Ali Miller is a nutrition expert sought up by the media in America's top medical institutes for her revolutionary functional medicine interventions.
0:22.6	From disease treatment to prevention, every episode will empower you with ways to put yourself
0:28.3	back in control of your health. Please know the topics discussed are for educational purposes
0:35.1	only. Now welcome, Integrative Dietitians, Ali Miller, and her co-host, Becky
0:41.1	you. Welcome to episode 412 of the Naturally Nourished Podcast. You are joining us for The Power of Protein.
0:50.4	In this episode, we will be discussing protein's many roles in the body, how protein supports body composition,
0:57.5	many signs of protein deficiency, new research in the world of protein and muscle synthesis,
1:03.9	especially as it pertains to women and our favorite ways to meet our protein needs.
1:09.5	Yes, as we are now a solid month into our food as
1:14.2	medicine metabolic reset or Master Your Metabolism Keto Reset, a lot of participants are commenting
1:21.5	on how different this round is with our higher prioritization of protein. And both Becky and I have been sharing on our social
1:29.2	media, you know, instead of the intermittent fasting, we're both ensuring we're getting that 30
1:33.9	grams of protein within the first hour of rise. And I can't tell you how I have noticed personally
1:39.3	the impact on just my overall fortitude. I feel way more grounded, less, I use the word unhinged recently
1:48.0	when I'm meeting my protein goals. It feels like my nervous system isn't like as hyper-reactive
1:52.1	or I'm not like grasping at straws to get through my day. And I think this translates to,
1:57.4	of course, the impact on muscle synthesis and skeletal muscle mass. And the fact of the
2:01.9	matter that our skeletal muscle mass is more than just a structural organ, it is truly a longevity
2:07.7	organ. It is an organ that plays so many mechanisms of action on quality of life, including how
2:13.5	we metabolize blood sugar and so much more. And when we feed our muscle, that helps us to feel stronger in our frame.
2:21.1	It helps us to have satiety and trickles down to really consistent body composition change.
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