TODAY’S DOSE OF HONESTY

Leucine: the “Queen of Protein”
(& more protein facts you should know).

Protein is all the rage today. On TV and websites, in magazines and social media, it's all protein, all the time. Yes, it’s arguably the most important macronutrient to focus on when trying to lose weight or prevent weight gain, and certainly when trying to build muscle. But, like many issues in nutrition, it's more nuanced than simply “eat more protein.” Also important: How much? When? What type of protein? All of these factors play a role. So, as a nutritionist, I would like to share what I believe you need to know.

1) How much protein do you need for your body to run optimally? First, some math: Your daily protein quota depends on your age, weight, activity level, and overall goals. Because of this, there’s a range of what’s acceptable or recommended, though recent trends as well as nutritional and medical science literature have definitely shifted to the higher end of the spectrum. Most studies recommend a daily range from 0.8 grams (bare minimum) to 1.5 grams of protein per kilogram of body weight. For me, this equals about 80 grams a day. 

Here's the protein equation: Divide your body (in pounds) and divide by 2.2. This will give you your weight in kilograms. Then multiply that number by 1.5. This is your target protein intake each day.  

2) Should you use your current weight or your goal weight? Use your current weight, but remain aware of what your weekly weight is, because if you lose 10 pounds, you should recalculate your daily protein requirement to your lower weight.

3) Should you eat it all at one sitting or spread it throughout the day? First of all, it would be very difficult to eat 80-plus grams of protein in one meal! But even if you could, it wouldn't “work.” Most studies have shown that spreading out your protein through the day is necessary to stimulate muscle protein synthesis (MPS). Research has also shown that the body only processes protein for 2.5 hours following a meal, and that people who stretch their protein intake throughout the day fared better in terms of building muscle than those who ate a single large protein meal (aka dinner) daily. 

4) Does age matter? YES! Clinical studies demonstrated that older adults over age 60 require meals with at least 30 g of protein (which contains 2.8 g of leucine) to stimulate MPS. Meaning the components of that protein are very important. For 60-plussers—men and women both—it's the amount of protein AND its specific amino-acid composition that matters.

Here’s why: The building blocks of protein are amino acids, and one essential amino acid (meaning one we have to ingest, because our bodies cannot make it naturally) is leucine. Leucine is the “most valuable player” in the protein equation. Without leucine, MPS cannot occur. Leucine can be found in salmon, chicken, beef, eggs, yogurt, cottage cheese, lentils, brown rice, beans, and chickpeas. To activate this muscle-building trigger, you need to hit an average of 2.8 g of leucine daily, depending on your body weight.

5) What kind of protein is best? What if you eat a plant-based diet? I get this question all the time. My answer is always the same: For overall health and well-being, eating a mostly plant-based diet is optimal. However, whey protein is generally accepted to be the “gold-standard” of protein forms, because it’s easily digestible and considered a “complete” protein because it contains all 9 essential amino acids. Whey is a byproduct of cheese formation, so from a dairy source. Personally, I eat real food that is pescatarian (fish but no meat), with limited natural dairy products (obtained from animals raised on organic feeds with limited antibiotics or chemicals). But I do use whey protein powder in some of my smoothies. It’s available online and in most supermarkets and drugstores.

A recent article in the journal Frontiers of Nutrition noted that "Protein quality, determined by the digestibility and the amino acid pattern of a protein, is generally lower in plant protein sources than in animal protein sources. Such lower quality might lead to reductions in lean body mass, including muscle and bone tissue. Some observational studies have indicated that vegetarians, vegans, and older adults with a low animal [to] plant protein ratio tend to have lower bone mineral density values. In addition, vegetarians and vegans have been shown to have increased fracture risk, potentially due to intakes below the average requirement of protein, calcium, and/or vitamin B₁₂."

Because we need to think holistically about multiple health goals and NOT just weight loss, I recommend a MOSTLY plant-based diet, with some select fish, dairy, or meat for balance.

5) Is it possible to eat too much protein? YES! Some “experts” are recommending 2 g of protein per kilogram of body weight—which, in my medical and nutritional opinion, is too much. First, it can and will lead to weight gain (simply because of the calories and bulk of what you’re eating); and second, it can be a strain on the kidneys. Most credible and credentialed professional groups recommend a range of between 1.0-1.5 g of protein daily per kilogram of body weight.

6) How does protein promote weight loss? Protein stimulates the satiety hormone, leptin, and it also takes longer to digest, both of which contribute to weight loss. Protein can:

• Keep you feeling full longer.

• Increase your daily calorie burn.

• Boost your metabolism.

• Help retain muscle mass.

All the more reason to get your daily dose of this powerful nutrient—it’s literally a superhero in your body!

SYMPTOM SOLUTIONS

When the doctor is the patient…

Okay, that might be slightly melodramatic. I wouldn't say I was an actual “patient,” but I was sick with a cold over the past week, and I hated every second of it.

Like many of us, I cannot remember the last time I had a common cold! It could be more than 2 years at this point, and while I did do 2 COVID tests, just to make sure I wasn't sick with the virus and putting someone else at risk, I will say that having a full week of sore throat, runny nose, sneezing, and congestion really was not fun.

So how did I treat myself?

• First, I slept in another room from my husband, just to minimize any disturbance to him and to reduce the likelihood that he would get sick (though he is already sniffling).

• Next, I loaded up on liquids like tea, water with lemon, and even chicken soup. There is medical data to support eating chicken soup as a cold fighter: It has positive effects on some of our infection-fighting white blood cells (called polymorphonuclear leukocytes, or PMNs) when ingested during a typical upper respiratory infection. 

• Finally, I did turn to some over-the-counter medications such as Robitussin DM at night (to prevent the nighttime post-nasal, drip-induced coughing fits that disturb sleep) and some ibuprofen (to ease sinus pressure and headache).  

It’s key to remember that the vast majority of common colds or upper respiratory viruses run their course in 7-10 days and are not associated with fever or body aches. A way of thinking about a “cold”: Are your symptoms primarily above the neck or below the neck as well? Common practice is that symptoms isolated to above the neck are thought to be less severe than total body symptoms. In particular, exercise is okay if symptoms are generally head/neck only and may even help you recover faster; if there is fever, body aches, chest congestion, and/or severe coughing, rest from physical exertion is generally a good idea.  

So, as I check off Day 6 of “Feeling Crappy,” I am starting to feel a little better. It's a good question to ask yourself, when you are sick, to assess the course of your illness: “Am I the same, worse, or better?” Better...is better!

COMMUNITY

“I have trouble climaxing during sex—do you have any advice?”

As an OB-GYN, I was shocked to learn how many of my patients (women) did not have orgasms when they had sex with their partners—partly because they were afraid to talk about it but also because they just didn’t realize what a REAL orgasm feels like. I asked our Core Expert, sex therapist Dr. Tiffanie Davis Henry, to offer her thoughts and advice on this important topic.

As a woman, I have been so thrilled to see and hear the open and honest conversations we’ve been able to have about Menopause over the past year or so. Unless you’ve been living under a rock, you know that Menopause has been having a moment. And now that she’s had her moment, she’s using her platform to shed light on a subject that’s been equally overlooked yet desperately needs our collective attention…the Female Orgasm. 

In a recent New York Times article, a study was cited that found women are having fewer orgasms than men. Shocker. It’s not news to women that ours have been forgotten. Many of us have accepted that our orgasms won’t be as plentiful or accessible because that’s just how it is.

But it’s 2024. And I’m putting the Female Orgasm at the top our “Ajenda.”

It’s time for the Female Orgasm to have its moment, and that moment is now. While there were no lies presented in that recent NY Times article, the “orgasm gap” [that exists between heterosexual men and women, according to that particular study] might be reduced if we, as women, reclaim our pleasure. We can do this by:

• Taking the time to explore what stimulates us. This can be done via self-exploration, masturbation, or seeking the counsel of a certified sex therapist.

• Figuring out what turns us on—and off. It’s time we were honest with ourselves about what stimulates us AND what doesn’t. If you’ve been faking it, you’re perpetuating the lack of orgasm. In other words, you’re prioritizing your partner’s sexual pleasure at the expense of your own. If you already know what pleases your partner and brings them to orgasm, then guess what? IT’S YOUR TURN.

• Articulating our intimate needs to our partners. Your orgasm is YOUR responsibility. And once you know what will get you there, it’s up to YOU to share that information with your partner. Many of us don’t have these conversations because we simply don’t know that we COULD and SHOULD be having orgasms. And we charge our partners with figuring out what turns us on without doing that same work ourselves.

True enough, our sexual pleasure hasn’t been prioritized by others. But, ladies, it’s 2024. WE have to make sexual pleasure OUR priority. And that starts with doing the self-work & exploration needed to determine what we enjoy and what will help us reach our orgasmic potential. While every encounter won’t lead to climax, I do believe there are many more orgasms out there to be had. And if we do this right, girlfriends, we’re in for one helluva ride.

Our Core Expert

Tiffanie Davis Henry is a licensed psychotherapist and sex therapist practicing in Atlanta and the founder of Kinky Green, a wellness brand focused on alleviating pain and accentuating pleasure. She is host of the podcast “Intimate Details with Dr. Tiff” (click here to explore!) and has appeared on numerous national TV broadcasts. @DrtiffanieTV

ABOUT DR. JEN

In her roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has written several books, including the best-selling book, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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