Protein is at the forefront of health and longevity research. But how much do you really need? And is it just about muscles, or does protein hold the key to aging well, preventing frailty, and protecting long-term health?

This week’s guest, Dr. Rupy Aujla, NHS GP, nutritional medicine expert, and founder of Doctor’s Kitchen, takes us inside the science of protein, inflammation, and longevity. From his own story of reversing atrial fibrillation through lifestyle change, to the cutting-edge research that’s shifting how we think about diet and healthspan, Rupy brings both expertise and lived experience.

Together we explore:

– How much protein you really need: why the old 0.8 g/kg guideline is outdated and what to aim for now

– Protein timing: how protein distribution impacts muscle, bone, and immune health

– Women, fertility & menopause: how aging changes protein needs and why women may benefit from more

– Beans, lentils, and plants: why plant proteins are powerful but not always enough

– Anti-inflammatory eating: what the Dietary Inflammatory Index reveals

– Silent killers of aging: how falls and frailty shorten lifespan even more than many chronic diseases

– Longevity fads vs facts: NAD drips, supplements, and what really works

– Practical eating: a simple framework to build plates high in protein and flavor

Love,

Sarah Ann 💛

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This episode is sponsored by Spatone – the No.1 iron-rich water supplement.

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This episode is also sponsored by London Nootropics, the best-in-class adaptogenic coffee I trust. Made with Hifas da Terra mushroom extracts, it supports focus, calm, and energy, and helps you stay sharp throughout the day.

Enjoy 20% off with code LIVEWELLBEWELL at https://londonnootropics.com/

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If you enjoyed this episode you might also like:

Dr. Stacy Sims EXPOSES the Myths Hurting Women's Health | Fasting, Protein & Exercise

https://www.youtube.com/watch?v=E1uksGzoick

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Connect with Dr. Rupy Aujla:

🌐 Website: https://thedoctorskitchen.com

📚 Books: Doctor’s Kitchen, Doctor’s Kitchen: 3-2-1, Cooks: Healthy Made Easy

🎙 Podcast: The Doctor’s Kitchen

👉 New Book: Healthy High Protein

https://www.amazon.com/Doctors-Kitchen-Healthy-Supercharge-stronger/dp/1529148847

Sign up to Sarah’s Compassionate Cure newsletter:

Science Simplified, Health Humanised. Join thousands in exploring actionable insights that prioritise compassion, clarity, and real-life impact. https://sarahmacklin.substack.com/

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Highlights:

Intro (00:00)

How Diet & Lifestyle Reversed Dr. Rupy Aujla’s Atrial Fibrillation (04:12)

Why Nutrition Should Be Prescribed Alongside Medicine (12:58)

Are We Undereating Protein? Optimal Protein Intake Explained (18:41)

How to Distribute Protein Throughout the Day (25:01)

Protein Targets in Real Food (30:44)

How Protein Supports Healthy Aging & Longevity (40:16)

How Plant Foods, Healthy Fats & Berries Fight Inflammation (46:11)

Do NAD Drips Really Work? (01:01:52)

Why We’re Still Getting Protein Wrong (01:13:54)

NEES: How to Focus on What Your Health Needs Most (01:16:55)

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How Much Protein Do You Really Need for Longevity? | Evidence-Based Guide with Dr. Rupy Aujla

Live Well Be Well with Sarah Ann Macklin | Health, Lifestyle, Nutrition