How to Calculate Practical Protein Targets

We’re told protein is the key to building muscle.But what if it’s also the key to a sharper mind, balanced hormones, and a longer, more vibrant life?

This week’s episode brings together four of the world’s most respected voices in nutrition and longevity to break down the science of protein, metabolism, and healthy aging. Because it’s not about chasing more grams or quick fixes. It’s about understanding how to nourish your body with intention, quality, and care.

In this masterclass conversation, I’m joined by:

Dr. Rupy Aujla – NHS GP, author, and founder of The Doctor’s Kitchen, sharing how protein supports longevity, energy, and blood sugar balance.

Dr. Stacy Sims – exercise physiologist and researcher challenging the myths holding women back in nutrition and training.

Simon Hill – nutritionist and host of The Proof, explaining how protein quality, source, and timing influence muscle synthesis and long-term health.

Dr. Gabrielle Lyon – functional medicine physician and author of Forever Strong, describing why muscle is the organ of longevity and why protein is its foundation.

We explore:

• How to use a simple four-step formula to calculate your optimal protein intake for energy, recovery, and healthy aging.

• Why women’s protein needs change across their cycle, perimenopause, and menopause, and how to adapt with confidence.

• How protein timing affects muscle repair, mental clarity, and appetite regulation.

• What makes animal and plant protein different, and how to combine them for complete nourishment.

• How building lean muscle mass supports metabolism, bone density, and cognitive health.

• Why fasting, under-eating, and low-protein diets can accelerate aging and hormone imbalance.

• What the latest science reveals about protein’s role in longevity and brain health.

• How to design balanced meals that keep you strong, focused, and satisfied every day.

  
  

This isn’t just a nutrition class. It’s a reframe of how we view food as fuel for strength, mood, and vitality. Whether you’re starting your health journey or fine-tuning longevity habits, these insights will change the way you think about every meal.

Love,

Sarah Ann 💛

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This episode is sponsored by: 

NOWATCH: The compassionate health tracker

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If you enjoyed this episode you might also like:

Are You Eating Enough Protein? The 4-Step Formula That Boosts Health & Longevity | Dr Rupy Aujla Are You Eating Enough Protein? The 4-Step Formula That Boosts Health & Longevity | Dr Rupy Aujla

Protein Masterclass: Protein Amount, Quality & Timing with Simon Hill Protein Masterclass: Protein Amount, Quality & Timing with Simon Hill

Dr. Stacy Sims EXPOSES the Myths Hurting Women's Health | Fasting, Protein & Exercise Dr. Stacy Sims EXPOSES the Myths Hurting Women's Health | Fasting, Protein & Exercise

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Highlights:

00:00 – Intro

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