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How Much Protein Should You Eat? with Dr. Amie Hornaman

As women go through menopause, their bodies undergo significant changes that can impact their health and wellbeing. One of the most important factors during this time is ensuring that they are getting enough protein in their diet. In this episode of the Menopause Mastery, Dr. Amie Hornaman also known as the “thyroid fixer,” a functional medicine practitioner who specializes in thyroid and hormone imbalances, joins host Betty Murray to discuss the importance of protein for muscle metabolism, insulin sensitivity, hair health, and energy.

Dr. Hornaman notes that protein is one of the most misunderstood macros in the diet and there are many misconceptions around protein sources and supplementation. Women, in particular, tend to undereat protein, which can lead to hair loss, muscle loss, a slower metabolism, and a lack of energy. She emphasizes the importance of getting enough high-quality protein from both animal and vegetarian sources, and finding the right balance of protein, carbohydrates, and fats to support insulin sensitivity. 

As we age, our bodies become less efficient at utilizing protein, so it’s important to pay attention to our individual needs and adjust our diets accordingly. By prioritizing protein intake and making other lifestyle changes, women can improve their health, wellbeing, and quality of life during menopause and beyond.

Key Takeaways:

  • Misunderstanding of protein and its sources
  • Under-eating protein among women
  • Importance of protein for weight, metabolism, and muscle
  • Benefits of protein for hair and energy
  • Increased protein intake and insulin resistance
  • Celiac disease and protein assimilation
  • Glucagon and animal protein stimulation
  • Muscle loss after 40 and its effects
  • Muscle protein synthesis
  • Protein intake per meal and absorption
  • Intermittent fasting and anabolic resistance
  • First pass metabolism
  • Importance of implementing protein intake for overall health

Memorable Quotes:

“You’re giving your body just enough for your heart, which is a muscle. To beat basically, if you’re not getting that much. And remember, our bodies are so smart. Our bodies are smarter than we are.” – Dr. Amie Hornaman

“Animal proteins are the only ones that have all the essential amino acids that we must get all in one nice and easy package in order for us to get what we need.” – Dr. Amie Hornaman 

“There’s a bunch of studies out there that show increased protein intake. Increases insulin resistance and risk for type two diabetes. And they’re truly out there. They’re not small studies. They’re large, huge population studies.” – Dr. Amie Hornaman


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