Protein and exercise: The secrets of healthy aging?

As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being.

But how can the protein we eat affect our abilities to exercise and stay healthy as we age?

It can be difficult to separate fact from fiction when it comes to the effects of protein. How much do we need? Is it better to eat protein before or after exercise? And what roles do protein and exercise play in brain function?

In today’s episode, Jonathan is joined by Prof. Ben Wall, an expert in nutritional physiology at the University of Exeter. Together, they unpack the latest scientific research on the connection between protein consumption and exercise.

Prof. Ben Wall shares his insights into the optimal amount and timing of protein intake for building and maintaining muscle mass, as well as the potential impact of exercise on cognitive function and brain health into later life.

If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.

Mentioned in today’s episode:

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Timecodes:
00:00 Introduction
00:50 Quick Fire Questions
03:06 What is protein?
03:26 Do we need to eat proteins right after exercise?
04:15 Why should we care about exercise?
05:47 How does exercise help with healthspan?
07:41 What are the benefits of exercise?
08:15 Does exercise improve brain function?
10:30 Where do our muscles come into this conversation?
12:48 What constitutes an unhealthy muscle?
13:30 What's the difference between a healthy and unhealthy muscle?
15:18 How does protein fit into the idea of healthy muscles?
17:12 What about the concept of breaking muscle. Is it good for us?
19:40 Do we need more protein to help build muscle?
21:30 What is the anabolic window and Is it a myth?
23:20 Is it fine to listen to our hunger pangs post exercise?
24:37 How does protein impact menopause and bone health?
26:54 Is there a maximum amount of protein our bodies can absorb?
30:11 What is the right amount of protein to eat?
32:19 What is an 'adaptive response' to exercise?
33:38 How much higher RDA do we need if we are exercising?
35:55 Are we already eating enough protein?
37:26 Why does muscle mass change as we age?
38:59 Do we put on weight when we age?
39:42 How do our bodies respond to protein as we age?
44:38 How to balance protein and exercise
45:36 Where should we get our protein from?
50:13 Plant vs animal based protein products
55:17 Summary
59:26 Goodbyes
59:42 Outro

[lilytea]

3:02: 💪 Exercise is important for a healthy lifestyle and can improve health span.
7:55: 💪 Exercise has positive effects on various physiological systems in the body, including cardiovascular health, lung function, and brain function.
14:34: 🏋‍♂ Protein and exercise work synergistically to recondition and improve muscle health, but the concept of an anabolic window for protein intake after exercise is not well-supported.
21:57: :muscle: Protein consumption after exercise is important for muscle growth, but the idea of an anabolic window is not supported by evidence. The body can extract the necessary nutrients from several meals over a day or two.
28:43: 💪 Consuming more protein than the recommended daily amount can increase muscle mass, but the benefits plateau at around 1.6 grams per kilogram of body weight.
35:43: 🏋‍♂ The decline in muscle mass as we age, known as sarcopenia, can be attributed to anabolic resistance to protein intake, which can be mitigated by consuming more protein within a meal.
42:59: 🏋 Physical activity is more important than protein consumption for muscle health, especially in older individuals.
55:30: 💪 Exercise is important for overall health, including reducing the risk of dementia, and having healthy muscles can support various bodily functions.
56:59: 🏋‍♀ Resistance training requires around 1.6 grams of protein per kilo, with exercise being 80% of muscle control.
Recap by Tammy AI

[deepost]

I’m age 81 with a knee injury. The goal is to lose weight to take stress off the knee. At the same time, I need to build an sustain muscle to support movement . It’s Both/And. This speaker helped me to refine my protein needs. No too much, and not too little. In March I needed a hand to get out of a folding chair because I couldn’t compensate with my arms. I knew I was losing muscle and strength. Winter is coming and I know I can’t afford to go sedentary!

[slydog]

Listen to 10 different nutrition and exercise experts and you get 10 different opinions. Read the controlled studies and you find that the supposed best practices provide only a marginal benefit, important for top athletes but unnecessary for everyone else. Take all this with some healthy skepticism. Do what is obvious: eat a balanced diet of whole foods and engage in a variety of exercises, especially resistance exercise.

[raithneach]

One of my favourite episodes to date.
I like the level of detail you get into, and Jonathan does a great job of giving context and making sure the complex topics are clarified.

[pete]

Start day with serving of oatmeal with 5 grams. Add a single slice of whole wheat toast for another 4 grams. Just one cup of lentils equals about 18 grams protein (black beans 14 grams). Throw in a one ounce serving of walnuts for 4 grams, a serving of rice for 3 grams, and just like that already 34 grams. It is so easy to get protein in quality and quantity from plant foods.

[andrewmullen]

Glad to know I've finally after 58 years of abuse started doing pretty much the right things, cut out UPF, started to regularly exercise, and am losing weight nicely. thanks

[skippy]

I get lots of protein from my plant based meals. If you're going to represent all people then plant based sources should be mentioned not just chicken and whey. Eating a variety is the goal. My daily dozen app minimum is 1500 calories and plenty protein without shop bought protein shakes. I'm gaining in the gym. Discovered the gym at 57... woohoo... I'm doing great. Blood pressure down, resting pulse down, muscles up, fat down, weight loss 13 kgs... brilliant. No oil, salt or sugar. Just whole food plant based.

[karadevereux]

Very interesting re plant based protein. I am 70 years old in 2 weeks and have been plant based for over 55 years, my body is extremely well muscled, I lift a few times a week and have done so for over 20 years. If you are interested in this theory look at Nimai Delgado, plant based for all his life.

[Ricky-blyz]

Thanks for sharing your expertise Prof. Wall.
May I also just point out that Jonathan really deserves a huge round of applause for dumbing it down, so it is easily understandable for people like me, who doesn’t have a robust scientific background.
Huge thank you to you both

[kencarey]

Johnathan! Please stop interrupting the expert!

[knutvonheim]

Awesome channel! This is the second episode I have listened to - the first one with a professor at Berkley (CA), and now this one. The host and guests are so good and structured. Thank you! It’s both educational, but very understandable and I can remember it and practice it :) Looking forward to joining in on more! Thank you!

[jamesgordon]

I wish Zoe would look at those of us 65 and older that are healthy, good lab values & have the motivation, what are those people do, and where are the research to find out why?

[janeschade]

Excellent interview! Ben does a great Job informing all of us!

[arbiter]

Good questions and straight clear answers by Prof. Wall. Great job in the summary as well, Jonathan!🙂

[aedsell]

I actually learned something very useful in this video and I'm only 14 minutes in, regarding muscle health and how it metabolizes sugar. I always knew exercise "burns off" dietary sugar but his explanation was a deeper level and I understand how just better muscular fitness in general helps. thank you for having this guest. I'm obsessed with food as medicine videos and agree with others who say that there are as many diet ideas as there are people. the only sure thing I've learned about food is that whole food is best. but I don't see how anyone could disagree with his explanation of healthy muscle function.

[Starchaser]

As a guy in his 50's I am currently experiencing the benefits of a once weekly high intensity workout along with additional essential amino acids supplements and protein in general..my body composition and strength are greatly improved and my hair, skin and general well-being are good...been doing this for last few years and will continue for life...

[mikekyffin]

What a great and timely episode. I have been struggling with muscle soreness, tightness and recovery after rib muscle injury. Looking at my own low/non diary duet and can see that my protein levels for me as newly turned 50 year old is insufficient. Thank you for clarifying key points on importance and use of protein. Another quality presentation

[kst]

Very professional and Ben was first class - so many questions answered - didn’t want it to end! Thanks for hosting and Ben for top rate knowledge and clear, yet detailed education. 👍

[carlyndolphin]

1. Resistance training
2. Cardiovascular workouts
3. Yoga
4. Avoid ultra processed foods
5. Avoid eating too much fruit
6. Use extra virgin or avocado oils
7. Eliminate sugar
8. Avoid alcohol
9. Eat organic foods
10. Avoid tap and plastic bottle water
11. Drink water from glass bottles
12. Eat grass fed organic beef
13. Eat wild caught salmon
14. Avoid sweeteners
15. Avoid sodas and smoothies
15. Remove gluten
16. Consume kefir
17. Eat sauerkraut

[AnneAlready]

Sensible recommendations here for a range of protein amount needed for people wanting to maintain or build lean mass as part of a healthy aging strategy. Protecting lean mass (diet and exercise) also protects bone density and cognitive function.
It's refreshing to see bad advice updated by a smarter guest on a ZOE podcast. Thank you for interviewing Ben Wall.