Over 40 Fitness Hacks 166: High Protein Diet for Women
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In this podcast, Brad Williams of Over 40 Fitness Hacks discusses the importance of higher protein intake for women. He addresses common myths and misconceptions surrounding women and protein consumption. Here's a summary of the key points:
Protein is Not Only for Building Muscle: Brad emphasizes that protein is necessary for various bodily functions, including maintaining body structure, hair, nails, metabolism, and a healthy immune system.
Protein Aids in Weight Management: Brad explains that protein plays a crucial role in weight management. It takes longer to digest, which burns calories, and the thermogenic effect of protein stimulates calorie burning. Additionally, increasing muscle mass raises the basal metabolic rate.
Recommended Protein Intake: Brad suggests a minimum protein intake of one gram per lean body weight. He notes that many individuals can assimilate more protein if needed.
Protein Does Not Lead to Bulking Up: Brad dispels the myth that protein leads to bulking up. He explains that protein slows down hunger responses, and excess carbs and fats in the presence of protein are more likely to be stored as fat.
Protein Supports Weight Loss: Brad points out that a higher ratio of protein in one's diet can aid weight loss by helping individuals feel full and satisfied.
Protein Strengthens Bones: Contrary to the belief that protein weakens bones, Brad clarifies that an adequate amount of protein actually strengthens bones. Excessive protein intake is required to negatively affect calcium levels.
Protein and Kidney Health: Brad mentions that excessive protein intake is needed to harm kidney function, and moderate protein consumption doesn't pose a risk to kidney health.
Whole Foods vs. Supplements: Brad emphasizes the superiority of whole foods over protein supplements. He acknowledges that protein shakes can be necessary to meet protein goals, especially for those with smaller appetites.
Vegan Protein: Brad discusses the challenges of obtaining enough protein on a vegan diet, particularly for men. He highlights the need to balance protein intake with carbohydrate control.
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