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Ep. 47 | Protein Power: Combating Muscle Loss & Insulin Resistance During Menopause
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Protein Power: Combating Muscle Loss and Insulin Resistance During Menopause
In this episode of "Nutrition Your Way," host Cindi Stickle, a certified menopause coach and nutrition expert, dives into the crucial role of protein for women during and after menopause.
Key Points:
1. Importance of Protein: - Essential for maintaining muscle mass and improving insulin sensitivity during menopause - Helps combat age-related muscle loss (sarcopenia) and insulin resistance
2. Protein Recommendations: - Aim for 0.8 to 1.0 grams of protein per pound of body weight daily - Example: A 150-pound woman should target 120-150 grams of protein per day
3. Personalized Approach: - Macro needs vary based on individual factors (age, activity level, health conditions) - Importance of working with a nutrition coach for personalized recommendations
4. Protein Timing: - Spread protein intake throughout the day for optimal muscle maintenance - Sample daily protein distribution shared
5. Protein Sources: - High-quality sources include chicken, tuna, salmon, eggs, and protein shakes - Importance of finding sustainable protein sources that align with personal preferences
6. Exercise Connection: - Combine increased protein intake with resistance training for best results - Aim for at least 2-3 strength training sessions per week
7. Benefits Beyond Muscle: - Protein helps stabilize blood sugar levels - Can aid in weight management during menopause
Remember: There's no one-size-fits-all approach to nutrition. The key is finding a sustainable way to meet your protein needs that aligns with your tastes, lifestyle, and overall health goals.
For personalized nutrition advice or to learn more about menopause coaching services, visit www.cindistickle.com.
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