How much protein midlife women really need, with Caoileann Murphy
The Liz Earle Wellbeing Show
Liz Earle
4.6 • 1.4K Ratings
🗓️ 2 August 2024
⏱️ 54 minutes
🧾️ Download transcript
Summary
Are you struggling to hit your protein goals or confused by how much to aim for? Registered dietician Caoileann Murphy joins Liz to lift the lid on whether we really need to eat more protein in midlife to promote healthy ageing.
Caoileann reveals the best protein sources for meat eaters and those following a plant-based diet, and why it is more than just our muscles that need this macronutrient.
She also shares a simple sum to help you work out your personal protein goal and gives her take on protein powders.
Plus, Liz and Caoileann discuss how we can prevent and even reverse sarcopenia, and they answer questions from the audience on portion size and getting enough protein through the day.
Links mentioned in the episode:
- Purchase A Better Second Half by Liz Earle
- Email us your questions at [email protected]
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Transcript
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| 0:00.0 | Protein really is essential for the function of our body in a number of different ways. |
| 0:05.0 | Protein is an important structural component of every tissue in our body from our muscle to our liver to our gut to our hair to our skin and those tissues are constantly |
| 0:15.8 | being turned over. Every day a little bit of those tissues is broken down and |
| 0:20.8 | rebuilt and that process enables our tissues to break down and get rid of old |
| 0:26.4 | dysfunctional proteins and replace them with fresh new functional proteins and that helps to keep the |
| 0:31.9 | tissues healthy. |
| 0:33.0 | Kielen Murphy is a registered dietitian. |
| 0:37.0 | She wants us to focus on our protein intake |
| 0:40.0 | to make sure that we're aging as healthily as possible. |
| 0:43.0 | I'm Liz Earl and a very big welcome to the Lizel Wellbeing show, |
| 0:47.0 | the podcast helping us all have a better second half. |
| 0:51.0 | My mission, well, it's the title of my book and it's to find ways for us all to thrive in later life by investing in our health and our well-being today to make a difference. Now you might remember that we had Dr. Gabriel Lion on the |
| 1:05.4 | podcast earlier this year talking about muscle mass being one of the greatest |
| 1:10.1 | indicators of longevity. Well the absolutely vital macro nutrient for muscle growth and |
| 1:16.7 | maintenance is protein. Are you getting enough? Is it coming from the best sources? This is something that I have been increasingly interested in over the last few years and personally upping my own intake of protein, looking at protein powders, bone brofts, different types of meats, |
| 1:34.0 | cheeses, dairy, tofoo, all of that stuff. Beans of course. |
| 1:38.0 | Kielen Murphy is a registered dietician currently working as a postdoctoral research fellow in the exercise and nutrition research group at a Melbourne University. |
| 1:49.0 | And the reason I wanted to chat to her today is because her research investigates nutrition strategies to promote |
| 1:56.1 | healthy ageing with a particular focus on slowing age-related loss of muscle mass and strength. So I want to understand how much protein is |
| 2:05.9 | optimal for a midlife woman, what foods should be in our diet and whether protein shakes |
| 2:11.6 | are just for the gym bunnies. Hi, this is Sophie McCartney, host of Tired and Tested, a comedy podcast for Parents. |
| 2:26.8 | My show is sponsored by Jura Sell, the world's leading battery manufacturer. |
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