Welcome to Insight into Health, my new radio show on listener-supported KSVY 91.3, Voices of the Valley! I am your host, Allison McKeany, and these are the show notes for the live radio show that aired on October 6, 2025.
Beyond the What:
Last week, I talked all about calories and why they matter when it comes to our health goals. The take-home message was that while technically a calorie is a calorie, scientifically and mathematically, it is a different story when it comes to our biology, hormones, emotions, and beyond.
Instead of overly focusing on calories, I prefer to prioritize protein, fat, and fiber with meals and snacks, starting with protein.
First, I acknowledge that protein is very “in” right now, and it is ok to be skeptical about the latest health trend (after the low-fat, then low-carb, then gluten-free days…)
The important thing to understand is that each of these fads holds a nugget of truth. For example, the low-fat craze got one thing right: eating too much fried and fast foods, baked goods, and fatty meats is not great for health. Unfortunately, these fats were lumped in with the uber-healthy fats found in avocados, nuts, seeds, and olive oil. The result is that a generation of people was left afraid of all fats because fad diets and food trends often miss the nuance of nutrition science.
Protein isn’t just one thing. It is a catch-all term for a group of amino acids that can be connected in various ways to produce hundreds of thousands of protein structures within your body.
These protein structures are involved in countless processes throughout the body, including digestion (anyone lactose intolerant? Lactose intolerance is caused by inadequate production of the lactase protein which is required to break down lactose, natural milk sugar), metabolism (Insulin is a protein hormone that helps regulate blood sugar by allowing glucose to enter cells), immune function (including antibodies which are proteins that recognize and destroy bacteria and viruses), and so much more.
To function well, the body needs all of the different types of amino acids in the right balance. And while some amino acids can be produced within the body, the essential amino acids are those that need to be consumed through food.
Protein is important throughout life, including as we age.
As we age, we naturally lose muscle mass through a process called sarcopenia. Less muscle mass means slower metabolism, higher blood sugar levels, and increased risk of falls, fractures, and functional decline.
But it doesn’t have to be this way. Consuming enough protein is the first step to maintaining (and building) muscle mass.
The amount of protein you need is individualized1. For most people, the RDA (Recommended Dietary Allowance) is a minimum amount of protein someone needs to avoid deficiency. And avoiding deficiency is very different than working towards optimizing physical and functional health, especially for older adults. I recommend that you work with your healthcare provider or Registered Dietitian to help you determine your unique needs.
Consuming essential amino acids is important, and these are found in “complete proteins” such as fish, poultry, meat, dairy, eggs, and soy. While some foods are considered “incomplete proteins,” they can still provide all the essential amino acids when combined. For example, pairing rice with beans. More on protein-based foods another day.
Turning to supplements, I’m sure you’ve seen plenty of protein-fortified foods on your store shelves and social media feeds, such as protein cookies, chips, and even ice cream.
Buuuuut, just because a cookie has protein powder in it doesn’t make it a health food, and many of these products are often lacking in other nutrients.
My recommendation is to eat food-based proteins — salmon, Greek yogurt, eggs, and others — as often as possible to meet your protein needs, because they include other essential vitamins, minerals, healthy fats, antioxidants, and more.
Use protein-fortified products to fill any gaps in your protein intake or for a protein-rich option when you are on the go. Real food first. Supplement as needed.
Let’s Talk: TJ Carter
I was joined again by my dear friend, TJ (Tiffany Joy) Carter, and explored the joy that music brings to both of us. I enjoy music as a listener. For TJ, it is the spontaneous performance magic that brings her joy. If you’d like to witness this magic in person, she will be playing at Rebel Vintners in Napa THIS FRIDAY, October 10th, from 7-9 pm!
Here’s What I’m….Listening to (Podcast)
I shared the first of what I expect to be many excerpts from Peter Attia, MD’s podcast, The Drive. Dr Attia’s approach strongly informs how I approach health and patient care because it is evidence-based, actionable, and comprehensive. While many of his podcast episodes dive really deep into the science of health and aging, this is a good intro and overview episode, as well as his book, Outlive.
I shared excerpts from episode 365, Training for Longevity, and shared my big takeaways from the 2-hour-plus-long podcast:
Muscle is a metabolic organ. It is the key to managing blood sugar levels and preventing metabolic syndrome throughout life.
The risk of falling increases with age, as does the damage the falls can do. Falls can be prevented by training to maintain strength and balance, and it is never too late to start.
Please reach out by commenting below or emailing me at insightintohealth@gmail.com.
See you next Monday at 7 pm on KSVY Radio, 91.3!
~Allison McKeany, MS, RD
Everything I talk about on Insight into Health is meant to inform and inspire. It is not medical advice. Everyone has individualized needs, which is why I am not going to throw numbers out there now. If you are curious about your protein needs for optimal health, I encourage you to check in with your own healthcare provider or dietitian(!) before making any changes to your routine.