154 – Protein, Metabolism & Aging: Nutrition Tips for Longevity

In This Episode:

Dr. K clears up common misconceptions about aging nutrition and breaks down the key components of a diet that supports healthy aging and metabolic health, including what vitamins and supplements she recommends. She also covers what to know about malnutrition, frailty, and treating sarcopenia.

She covers:

• Introduction to Nutrition and Aging
• What to know about nutrition science
• My view of a nutritious diet
• How to eat healthy in aging
• What is metabolic health
• How to check your own metabolic health
• How to improve metabolic health
• Malnutrition in aging
• How nutrition helps with frailty and sarcopenia
• Protein intake in aging
• Vitamins and supplements in aging
• Dr. K’s approach to diet and aging
• Conclusion and key takeaways

Related episode:

• 140 – How to Exercise to Age Well

Related Resources:

• What to Do About Unintentional Weight Loss
• How to Follow the Mediterranean Diet for Senior Health, & Related Research Findings
• Vitamin D: What to Know (& Why to Be Careful About High Doses)
• How to Detect & Treat Vitamin B12 Deficiency in Older Adults
• Glucotypes reveal new patterns of glucose dysregulation
• Trial of the MIND Diet for Prevention of Cognitive Decline in Older Persons
• The Role of Muscle Mass Gain Following Protein Supplementation Plus Exercise Therapy in Older Adults with Sarcopenia and Frailty Risks: A Systematic Review and Meta-Regression Analysis of Randomized Trials
• Effectiveness of Whey Protein Supplementation during Resistance Exercise Training on Skeletal Muscle Mass and Strength in Older People with Sarcopenia: A Systematic Review and Meta-Analysis
• Nutritional Interventions: Dietary Protein Needs and Influences on Skeletal Muscle of Older Adults
• Protein Intake and Frailty: A Matter of Quantity, Quality, and Timing
• Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease (2019)
• Marine Omega-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer (2019)
• Effect of Vitamin D Supplementation, Omega-3 Fatty Acid Supplementation, or a Strength-Training Exercise Program on Clinical Outcomes in Older Adults: The DO-HEALTH Randomized Clinical Trial (2020)