Episode 14: Why Quality Protein Matters After 40
Protein has never been more popular, or more heavily marketed. It's in cereal, bars, desserts, ice cream, even popcorn. Hiro's problem isn't the protein - it's what it's wrapped in, and how little of it counts as real food.
Rich puts the questions: what's wrong with the way protein is sold to us, where protein powder fits, and what actually changes about protein once you're past 40.
In this episode:
Why "high protein" on the front of a packet often means an ultra-processed product built to be convenient and hard to stop eating
The health picture Hiro attaches to a diet built on ultra-processed food: weight gain, type 2 diabetes and insulin resistance, cardiovascular disease, mental health, and some cancers
Protein powder: unflavoured single-ingredient powder is simply processed, while flavoured powders bring additives and non-sugar sweeteners with them - "you might be hitting your protein, but you're missing what your body actually needs"
Why the wellness industry keeps recommending these products: someone is usually selling or sponsoring
The fix - build your intake from real food first: meat, fish, eggs, tofu, tempeh, kefir, yoghurt, quinoa
If you do buy powder, look for a single ingredient
The habit worth building: ignore the claim on the front, read the ingredients on the back, and ask whether you can pronounce them
Why quality matters more after 40: absorbing protein gets harder with age, and protein isn't just for muscle - it also feeds hormones, immunity and your organs
How much: Hiro's range is 1.6 to 2.2 g per kg of body weight, with 1.6 as the absolute minimum
The takeaway: more protein, better protein, and less of it from a packet with a marketing claim on the front.
If you have a medical condition or are on a prescribed diet, check with your GP or dietitian before making changes. We're coaches, not doctors.
If you found this useful, share it with someone who needs to hear it. Over 40 and want help with nutrition, training or both? Rich and Hiro coach together as The Midlife Method. DM the word METHOD on Instagram @richlevy_performance.
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