How Protein Timing Can Reset Your Midlife Body with Stephen Perrine

Protein Timing

https://mcdn.podbean.com/mf/web/crjybr/365_final_-_5_22_22_546_PMaef4f.mp3

EPISODE SUMMARY:

As a bestselling author, executive editor for AARP and more, Stephen Perrine is a health and wellness expert using his expertise to help millions feel their best. In today’s episode, we sat down with Stephen to discuss the importance of protein in midlife, the research surrounding intermittent fasting, reading labels in supermarkets, and the availability of research on midlife health and wellness.

First, we asked Stephen what inspired him to right his most recent book, The Whole Body Reset. Stephen explained that after turning fifty, he started to notice differences in his body. While his dietary and exercise habits hadn’t changed, he wasn’t getting the same results as before. After being approached by AARP to work on a diet program, Stephen began doing research and realized just how little midlife health and wellness is discussed. Determined to bring the conversation to the public, he decided to write The Whole Body Reset as a way to help guide others in midlife through the changes in their body and how to properly accommodate their new diet and exercise needs. When asked about these changes, Stephen told us that one of the biggest differences is the amount of protein our bodies need as we age. After the age of 30, we start to lose muscle mass every day. While this is partly due to hormonal factors, one of the biggest reasons is that after 30, our bodies struggle to take the protein we eat and turn it into muscle. As a result, we start losing muscle and can potentially gain weight. To combat muscle loss, those in midlife and beyond have to increase their protein intake. Stephen suggested that with every meal, we should be eating 25-30 grams of protein. While most people save their protein for dinner time, it’s important to consume enough protein throughout the day to sustain muscle mass. We also asked about the logistics of intermittent fasting. Stephen said that when it comes to people in midlife and beyond, there is little to no research on the success rates of fasting, and that it can even be harmful to your body. When we fast, we lose water weight or muscle, which sets up our bodies to gain the weight back the moment we stop restricting ourselves.

Along with protein, fiber is an important part of our diet, especially in midlife. Fiber, especially when combined with protein, helps our bodies fight inflammation, which can cause us to lose muscle and gain fat. When shopping for healthier foods, it’s helpful to look at the protein, fiber, and added sugar contents rather than simply looking for labels such as “light” or “natural”. When measuring whether or not a product is healthy, Stephen suggested adding the protein and fiber grams together. If the added protein and fiber number is higher than the added sugar content, then the food is likely healthier. However, if the protein and fiber are lower, then the food is high in sugar and less healthy. While many of us want to eat healthier, the realities of life can make it hard to do so. Most of us will eat fast food or go to restaurants at some point, and rather than cutting ourselves off entirely, Stephen told us it’s better to just be aware of the amount of protein we’re getting no matter the meal. While working on Eat This, Not That for Men’s Health magazine, Stephen and his team researched the top 50 restaurants in the United States and showed how you can order from each of them mindfully. As long as you are getting the necessary protein and fiber levels in your diet, then eating out is fine. An easy way to ensure you receive enough protein is through consuming dairy. Dairy products are rich in protein, leucine, potassium, and calcium, which help your body maintain muscle. For those who are lactose intolerant, there are a multitude of protein alternatives, such as almond milk, oat milk, and more.

When researching midlife health and wellness, Stephen told us he was shocked at the amount of information he found. Since the media is so focused on younger demographics, it seems like there would be little to no research on those fifty and older. However, there is an abundance of information available, and it’s important that it be discussed and made known to more midlife people. Another misconception amongst the midlife community are the stigmas surrounding exercise. While people assume large amounts of exercise burns a lot of calories, Stephen explained that it isn’t true. While exercise can help fight inflammation and does burn some calories, it has to be paired with resistance training and muscle building techniques multiple times a week. Exercises such as weight training, yoga, and Pilates are great ways to build muscle and lose calories.

For an ideal midlife protein breakfast, Stephen said that you should start your day with a good source of protein. Foods such as yogurt, cheese, protein shakes, and whole wheat toast are great suggestions, and can also make ideal snacks throughout the day. However, you should avoid relying solely on drinks for your protein and calories. So many drinks are full of sugar and are not as healthy as they are being advertised as. Finally, we talked with Stephen about the importance of eating vegetables. Research shows that people who eat more produce tend to have more muscle mass as they age. However, not everyone enjoys the taste of or wants to eat vegetables on a regular basis. For making vegetables more appetizing not only for yourself but family members, Stephen suggested air frying or roasting a variety of them to give yourself options.

Stephen Perrine

Stephen Perrine has been an author, editor, or publisher on more than two dozen New York Times bestsellers, including the Eat This, Not That! series. As Executive Editor for AARP the Magazine and the AARP Bulletin, he oversees health and wellness coverage reaching more than 38 million readers. He is coauthor, with Danica Patrick, of Pretty Intense, and cocreator of Better Man, a nationally syndicated health and wellness TV show for men. The former editor-in-chief of Best Life and editorial creative director of Men’s Health, he has appeared as a nutrition expert on Today, Good Morning America, and the 700 Club.

Heidi Skolnik: Co-Author

A nutritionist and exercise physiologist, Heidi Skolnik has appeared on national media including the Today show, Live! With Kelly and Michael, and the Food Network. She oversees Performance Nutrition at the School of American Ballet and The Julliard School and has been a part of the Women Sports Medicine Center at Hospital for Special Surgery for over twenty years. She previously served as team nutritionist for the New York Giants, New York Knicks, and New York Mets. She sits on the advisory board of the National Menopause Foundation and served on the board of the National Osteoporosis Foundation for ten years. She is the author of Grill Yourself Skinny and coauthor of Nutrient Timing for Peak Performance and The Reverse Diet.