Live Well Be Well with Sarah Ann Macklin | Health, Lifestyle, Nutrition

How Much Protein Do You Really Need for Longevity? | Evidence-Based Guide with Dr. Rupy Aujla

Sep 17, 2025
Guest
Rupy Aujla
Dr. Rupy Aujla, an NHS GP and nutritional medicine expert, dives into the critical role of protein in promoting health and longevity. He debunks outdated protein guidelines and emphasizes the importance of higher protein intake, especially for older adults and women. Rupy shares his personal journey of reversing atrial fibrillation through lifestyle changes and discusses anti-inflammatory eating. He also explores the effectiveness of popular longevity supplements versus traditional wellness methods, advocating for a balanced, whole food approach to nutrition.
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INSIGHT

Protein Guidelines Are Too Low

  • The 0.8 g/kg protein guideline is outdated and derived from sedentary older men.
  • Current evidence suggests a minimum of ~1.2 g/kg and potential benefits up to 1.6 g/kg for many people.
ADVICE

Prioritize Daily Protein Target Over Timing

  • Focus first on your 24‑hour protein total rather than strict meal windows or single thresholds.
  • Aim for at least 1.2 g/kg daily and consider 1.6 g/kg if you exercise, are older, or postmenopausal.
ADVICE

Build Meals Around A Core-Plus-Partner Formula

  • Build each meal using a core protein, a plant partner, and a topper to reach protein goals.
  • Use eggs, tempeh, chicken, legumes plus seeds/nuts or nutritional yeast to boost meal protein.
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