Protein For Satiety, Strength, And Longevity

We explore why protein is central to metabolic health, how to set daily targets, and how to protect muscle on GLP-1 medications with smart meals and strength training. We share practical sources, timing tips for satiety and blood sugar, and easy ways to increase intake.

• defining protein’s role in muscle, organs, and metabolism
• managing appetite and muscle on GLP-1 medications
• linking muscle mass to independence and longevity
• setting daily targets: 100 g baseline and 1–2 g/kg range
• tracking current intake and adding 10 g per week
• hitting 20–30 g per meal to suppress ghrelin
• using protein-first to stabilize blood sugar
• leveraging the thermic effect of protein
• animal and plant protein sources that fit your taste
• using protein powders and high-protein desserts

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Transcript

Welcome And Scope Of Show

Dr. Lindsay Ogle 0:01

Welcome to the Modern Metabolic Health Podcast with your host, Dr. Lindsay Ogle, a board certified family medicine and obesity medicine physician. Here we learn how we can treat and prevent modern metabolic conditions such as diabetes, PCOS, fatty liver disease, metabolic syndrome, sleep apnea, and more. We focus on optimizing lifestyle while utilizing safe and effective medical treatments. Please remember that while I am a physician, I am not your physician. Everything discussed here is provided as general medical knowledge and not direct medical advice. Please talk to your doctor about what is best for you. Now for today's topic, protein. This is something that I feel like has been very popular, at least on my social media, and I think for good reason. Protein is a very important macronutrient. So this is one of the three macronutrients: protein, fat, and carbohydrates. The reason protein is so important, is that it is the building blocks for everything that creates our body, our muscles and our organs. And so it's we obviously need it to survive. One of the major concerns about the newer weight loss medications, the GLP1 agonists like Weako V and Zapbound, is that since they are such powerful appetite suppressants, that people are not eating enough protein, and this is leading to muscle loss, and this absolutely can happen, but it's not a guarantee, it doesn't automatically happen. So we need to be very strategic when we're taking these medications to make sure that we are getting enough protein and doing things like resistance training so that we can build and maintain our muscles. And this is really something we all should be doing. And having enough muscle mass is actually linked to longevity and health. So the people who have more muscle mass are the ones that live longer and live better, they're able to continue to live independently and carry their groceries when they're 90. They're able to get up and down off of the toilet and up and down stairs and in and out of bed. So this is something that we really need to be thinking about at a younger age so we can prepare ourselves to be able to do those things as we grow older. How do we do that? So we can eat more protein. And depending on who you ask, you're going to get different answers about how much protein that you should be eating. And there are a couple of ways that I recommend this or I look at this. Very broadly speaking, on average, I would say most people should shoot for around 100 grams of protein per day. Now, this is obviously not an exact recommendation, but it's a good kind of baseline goal to look at. That being said, if you are somebody who is pretty petite and small, you may not need that much. You may need closer to 70. Or if you're someone that's very tall or has a lot of um a lot of excess body weight at the time, you may need more, like 140 or more. Also, men tend to need a little bit more protein than women. That being said, on average, women eat less protein, so it's something that we as women need to really focus on. Another way to look at it is to look at how much you weigh and convert that to kilograms, and so that's dividing your pounds by 2.2. And whatever that number is, you want to make sure you have at least one gram per kilogram of your body weight, at least. A lot of people will do better and feel better at higher amounts, more like 1.5 or even two. So, again, this is something that is a little bit more tailored and individualized, and maybe best for you to either talk with your doctor or a dietitian or a personal trainer about. But these are those are rough estimates to take a look at and get started. Another thing that's really important is to just keep a track a log and see where you're at now because maybe you're already at your goal, or maybe you are quite low, um closer to like 40 or 50 grams, and you don't want to double that, or you're not going to be feeling well, and so you want to know where you're at now, what your goal is, and then have a plan to incrementally take steps to get there. And I would recommend maybe increasing protein by about 10 grams or so per week or so, and depending on how you feel, you can either speed that up or slow it down until you get to your goal. And when we're talking about protein, so we talked about it's so important because it's the building blocks of our body. Um, it's also really important for weight management because it's a major satiety signal to our body. So when we have enough protein in a meal, it tells our system that we are we have gotten that nutrient that we need and that we are okay to stop eating. And so, what it does is it helps suppress our hunger hormone, ghrelin. And I will talk more about ghrelin in a future video, but ghrelin's the major hunger hormone. So having enough protein, and usually that's 20 to 30 grams of protein per meal, that will suppress the ghrelin hormone, and you will feel more full and less hungry. Eating protein can also stabilize blood sugars. Specifically, if you eat protein first in the meal before you eat your carbohydrates. This will help keep your blood sugar at a more steady state and help prevent large blood sugar spikes after meals called postprandial spikes, and it'll also help prevent the large dips in blood sugar after meals that sometimes we see. There's also something called the thermal effect of food, and this is how much energy it takes to process the nutrients that we take in. And protein has a high thermal effect of food, meaning that it takes a lot of energy to process it. So, in short, you're using more calories to process protein than other macronutrients. Now you can get protein from lots of different sources, and usually we think of animal products when we think of protein, and these are excellent sources. Things like chicken and eggs and dairy and beef and pork. If you like these foods and they work well for you, those are great. You can also use seafood like tuna and salmon and shrimp and scallops, those are excellent sources of protein. There are also plant sources like chickpeas or soy or lentil, tofu, quinoa, nuts and seeds. There are so many different types of protein. The important thing is to find what works well for you and that you enjoy, and adding that into your diet over time and increasing how much you're eating of it until you reach that goal that you have for your protein intake. You can, but don't have to use protein powders. These are a supplement really that you can add if you're struggling to get your protein or if you are limited on time. I use protein powders for a couple of reasons. Sometimes, if I haven't been getting enough protein, I'll make just a quick like protein drink with like a chocolate protein with almond milk or something like that. I also use protein powders to make desserts, and I can make high protein desserts, and I get a lot of those ideas just from social media, and they to me taste great and are very satisfying. So I am able to satisfy my sweet tooth while maintaining a high protein diet. So I highly recommend looking into high protein desserts. And there you have it the importance of protein and some tips on how to best incorporate it into your lifestyle for a healthier metabolism. Thank you for listening and learning how you can improve your metabolic health in this modern world. If you found this information helpful, please share with a friend, family member, or colleague. We need to do all we can to combat the dangerous misinformation that is out there. Please subscribe and write a review. This will help others find the podcast so they may also improve their metabolic health. I look forward to our conversation next week.