Most people don’t give much thought to the plate on which they eat their meals. It’s generally viewed as nothing more than a platform to place their food. But as it turns out, your plate is much more than that and is a powerful tool in your quest for optimal health – arguably one of your most important ones.
While the foods you choose to consume and the portions in which you consume them play a critical role in your health, where you start when it comes to building your plate may be the most vital consideration. In particular, starting with protein is a crucial first step, with benefits ranging from maintaining a healthy weight to keeping yourself energized and youthful.
Consider that proteins are made up of amino acids essential for maintaining and repairing the body’s tissues. Protein also serves a vital role in building muscle, a critical factor in maintaining a healthy metabolism. As we age, our metabolism doesn’t necessarily slow down as much as we might think-in some cases, it can still be quite robust. However, other factors can contribute to weight gain as we age, including disruptions to our sleep patterns, hormonal changes, and muscle loss. When we aren’t active, our muscles can atrophy, which results in burning fewer calories. And when we burn fewer calories, we end up gaining fat.
To combat this, we must consume sufficient protein in our diets. Protein is thermic, which means our bodies use more calories to digest it than it does to digest carbs or fats. This helps keep us fuller longer and provides a slight metabolic boost. Additionally, research shows that protein is better at signaling our bodies that we are full and satisfied, which can help us control our hunger and keep our calorie intake in check.
The amount of protein you consume daily can vary depending on your ideal lean body mass. The recommended amount of protein ranges between one to 1.5 grams per pound of ideal body weight, depending on certain factors such as stress, muscle gain goals, injury, or illness. For men, that range is between 10 to 18 percent or 5 to 15 percent for athletes. The perfect body fat content for women is between 18 to 25 percent (15 to 20 percent for athletes).
To calculate how much protein you should consume daily, it’s best to use a body composition scale that can give insight into your ideal lean body mass and body weight. If you don’t have one, investing in one can be invaluable for tracking your progress and staying on top of your health goals.
In summary, starting with protein is a crucial first step when building your plate. Consuming sufficient protein is essential for maintaining healthy muscle mass, which revs up our metabolism and improves insulin sensitivity. When we prioritize protein, we tend to feel more satisfied and fuller, which can lead to better weight control over the long term. Invest in a body composition scale, measure your lean body mass, and aim for the recommended one to 1.5 grams of protein per pound of ideal body weight. Doing so can play a significant role in helping you achieve optimal health and wellness well into your golden years.
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Summary of Transcript:
The video discusses the importance of protein on a plate and how it can impact one’s health and weight. The speaker stresses that starting with protein can significagreatly impactistline, on energy and aging. Proteins are made up of amino acids and are crucial for repairing and building muscle, which is critical for metabolism. The loss of power as we age can lead to functional decline and increase the risk of disability and fractures. Therefore, it is vital to prioritize protein while building a plate. Protein helps with satiety, signaling fullness, and is more thermic, burning the most calories and breaking down protein. The video also discusses the minimum and maximum amount of protein one should consume based on their ideal lean body mass and total body weight. A body composition scale is recommended to measure lean body mass accurately and monitor progress.
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Summary of Description:
The video is presented by JJ, a holistic health expert, and offers nutrition information, fitness routines, and healthy recipes for achieving healthy weight loss and overall health. The video discusses the importance of focusing on protein in every meal for weight loss, muscle loss prevention, and overall health. The benefits of high-protein meals include that they keep you fuller and burn more calories than carbs or fat. The video recommends plant-based protein sources for vegans and vegetarians and explains how to build a plate around protein. Links are provided to additional resources on muscle-building, metabolism-boosting, and healthy eating.
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Source Description
What you eat and how much you eat matters, but so does where you start. In this episode, JJ explains why you want to focus every meal on protein. You’ll learn exactly why this macronutrient is a great metabolism booster for weight loss, the critical study that showed your metabolism doesn’t slow down as you get older, how muscle loss impacts the quality of life, and why the wrong kind of exercise can work against you. Plus, JJ reveals how high-protein meals can keep you full longer, why you burn more calories eating protein than carbs or fat, how much protein you need daily, the best plant-based protein sources for vegans and vegetarians, and how to build your plate around protein. With these strategies, you’ll optimize every meal to stay strong, lose weight, prevent muscle loss, and look and feel your best.
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Links JJ mentions in the video:
Learn effective strategies to build muscle in your 50s (and beyond):
https://jjvirgin.com/main-podcast/what-are-some-ideas-tips-on-building-muscle-for-women-in-their-50s-376/
Get a fat-burning workout in just 8 minutes:
https://jjvirgin.com/got-8-minutes-you-can-get-a-fat-burning-workout/
Meet your protein quota easily with our All-In-One Shakes:
https://store.jjvirgin.com/collections/shakes
Learn how to build the perfect plate:
https://jjvirgin.com/eat-by-the-plate/
Take Belly Rescue™ to break down protein effectively:
https://store.jjvirgin.com/collections/supplements/products/belly-rescue
Read more about the Blue Zones® and how people there live longer:
https://jjvirgin.com/blue-zones-in-the-world-blue-zones-diet-and-their-benefit/
Learn more about NEAT and other ways to boost your metabolism :
https://medium.com/@jj_virgin/4-ways-to-crank-up-your-metabolism-849b55b4135e
Click here for more information and offers from our sponsors:
http://jjvirgin.com/podcastsponsors
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Hi, I’m JJ; welcome to my channel. If you want to lose weight, boost your energy, and look and feel fabulous and fit over 40, you’re in the right place.
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