Ep. 21 - Protein & Longevity: Fueling Strength, Aging Smarter
Health Talk - Your Partner In Health
Release Date: 05/27/2025
Ep. 25 - The Power of Fasting: What the Science Really Says About When (and Why) We Eat
Health Talk - Your Partner In Health
Is fasting just another wellness trend—or a powerful, evidence-based tool for health and longevity? In this episode of Health Talk: Your Partner in Health, Dr. Caitlin Prickett and Jeffery Runyon explore the science behind fasting and how it affects metabolism, inflammation, brain health, and even cancer therapy. From time-restricted eating to fasting-mimicking diets, we unpack what actually works, who benefits, who should avoid fasting, and which social media fads to skip. Backed by clinical research and real-world insights, this episode offers a practical, physician-guided look at how to...
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Ep. 24 - The Science of Longevity: What Really Extends Healthy Years?
Health Talk - Your Partner In Health
What if the secret to living longer and better is already within reach? In this evidence-packed episode of Health Talk: Your Partner in Health, Dr. Caitlin Prickett and Jeffery Runyon dive into the science of longevity—not just how to extend your lifespan, but your healthspan. From debunked myths and protein targets to cutting-edge diagnostics and cellular repair strategies, this episode explores the real, research-backed interventions that impact aging. You'll learn how daily habits, nutrient optimization, and advanced testing can delay chronic disease, boost energy, and sharpen your mind...
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Ep. 23 - Digital Detox: Managing Technology Overload for Better Health
Health Talk - Your Partner In Health
Is your screen time stealing your energy, sleep, or mental clarity? In this episode of Health Talk: Your Partner in Health, Dr. Caitlin Prickett and Jeffery Runyon dive into the growing health crisis of digital overload. Learn how excessive technology use affects your brain, posture, and emotional well-being — and discover science-backed strategies to take control and reconnect with what matters most. 🧠 Topics Covered * What is digital overload and why does it matter? * The neurological and physical impact of constant screen use * Effects of blue light on melatonin and sleep quality *...
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Ep. 22 - Healthy Together: Building Wellness as a Family
Health Talk - Your Partner In Health
In this heartwarming and informative episode, Dr. Caitlin Prickett and Jeffery Runyon are joined by their two children, Piper and Jaxson, to explore how families can build lifelong wellness—together. From healthy eating and staying active to mental well-being and even multigenerational health, this episode is filled with practical tips, family traditions, and science-backed strategies. Hear firsthand how removing food dyes transformed their children’s focus and behavior, why grandparents who babysit live longer, and how shared meals and movement can strengthen both body and bond. Whether...
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Ep. 21 - Protein & Longevity: Fueling Strength, Aging Smarter
Health Talk - Your Partner In Health
In this episode of Health Talk: Your Partner in Health, Dr. Caitlin Prickett and Jeffery Runyon unpack the science behind protein intake and healthy aging. Whether you're aiming for fat loss, protecting your metabolism, or maintaining your strength through midlife and beyond, protein is essential—especially if you're over 40 or using GLP-1 medications like semaglutide or tirzepatide. Dr. Prickett shares her clinical insights and personal recommendations on how much protein to consume, when to eat it, and which types of protein support optimal health. ✅ In this episode, you’ll learn: Why...
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Ep. 20 - Creatine: The Most Underrated Supplement in Medicine?
Health Talk - Your Partner In Health
In this episode of Health Talk: Your Partner in Health, Dr. Caitlin Prickett and Jeffery Runyon explore creatine beyond the gym. From boosting brain power and mood to preserving muscle and protecting against cognitive decline, discover why creatine is gaining attention in preventive medicine. Backed by clinical studies, practical tips, and our experience at Concierge Medicine of Boca Raton. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972/full https://pubmed.ncbi.nlm.nih.gov/26457568/ https://pubmed.ncbi.nlm.nih.gov/34199420/ ...
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Ep. 19 - Staying Healthy While Traveling: Strategies for Resilient Wellness on the Go
Health Talk - Your Partner In Health
Whether you're heading out on a business trip or a long-awaited vacation, travel can take a toll on your body—but it doesn’t have to. In this episode, Dr. Caitlin Prickett shares science-backed strategies to help you stay healthy, energized, and resilient while on the go. Learn how air travel impacts your immune system, the best supplements to start before your trip, how to protect your gut abroad, and what to pack in your wellness toolkit. You’ll also hear tips for beating jet lag, maintaining circulation, and optimizing sleep—even when changing time zones. Topics Covered: Immune...
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Ep. 18 - Mastering Aging: Science-Backed Strategies for a Healthier Future
Health Talk - Your Partner In Health
In this episode of Health Talk: Your Partner in Health, Dr. Caitlin Prickett and Jeffery Runyon explore the latest science-backed strategies to optimize aging and enhance your healthspan. Drawing on cutting-edge research and practical advice, we dive deep into the most effective ways to maintain vitality as you age, from exercise and nutrition to sleep quality and social connections. We’ll uncover how small, sustainable changes today can lead to a healthier, longer life. Whether you're 40 or 70, it's never too late to take charge of your health. Tune in to discover actionable steps that can...
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Ep. 17 - Cold Plunges and Saunas: Worth the Sweat?
Health Talk - Your Partner In Health
In this solo episode, Dr. Caitlin Prickett dives into the science and hype behind two of the hottest (and coldest) wellness trends—cold plunges and saunas. Are they just Instagram-worthy rituals, or do they actually deliver health benefits? From improving circulation and reducing inflammation to boosting mood and recovery, Dr. Prickett explores the clinical research, shares her own experiences, and offers practical tips for incorporating these therapies safely and effectively. Whether you’re curious about cryotherapy or love a good sweat session, this episode will help you decide if the...
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Ep. 16 - Doctor-Approved Guide: Reduce Your Risk of Heart Disease, Cancer & More
Health Talk - Your Partner In Health
In this episode of Health Talk: Your Partner in Health, Dr. Caitlin Prickett and Jeffery Runyon dive into the doctor-approved, science-backed lifestyle changes that can dramatically reduce your risk of heart disease, cancer, and other chronic diseases. We break down the habits that matter most — from the foods you eat and how you move, to how you breathe and sleep — and give you the tools to start making sustainable changes today. You’ll learn: ✅ How anti-inflammatory foods and ingredient awareness can lower disease risk ✅ Why just 150 minutes of movement per week can extend your...
info_outlineIn this episode of Health Talk: Your Partner in Health, Dr. Caitlin Prickett and Jeffery Runyon unpack the science behind protein intake and healthy aging. Whether you're aiming for fat loss, protecting your metabolism, or maintaining your strength through midlife and beyond, protein is essential—especially if you're over 40 or using GLP-1 medications like semaglutide or tirzepatide.
Dr. Prickett shares her clinical insights and personal recommendations on how much protein to consume, when to eat it, and which types of protein support optimal health.
✅ In this episode, you’ll learn:
Why muscle mass declines with age and how to slow that process through protein
Why the RDA for protein is outdated for most adults
Dr. Prickett’s personal recommendation:
“I recommend consuming 1 to 1.5 grams of protein per pound of ideal body weight—especially for those on GLP-1s or anyone 40+ looking to preserve muscle mass and metabolic function.”
Women’s unique protein needs, especially during the luteal phase and after menopause
How to time your protein throughout the day to maximize absorption and muscle protein synthesis
Which proteins Dr. Prickett recommends—including clean, high-quality supplement options
How animal and plant proteins compare, and how to make plant proteins more effective
Supplements and nutrients that improve protein digestion and absorption (like leucine, B vitamins, and vitamin D)
Whether you’re a competitive athlete or simply trying to age well, this episode will give you the tools to fuel your body, build resilience, and protect long-term health with protein.
🧬 Dr. Prickett’s Protein Guidelines Recap:
Target: 1–1.5 grams per pound of ideal body weight
Per Meal: Aim for 25–40g of protein per meal, spread evenly throughout the day
For Women: Increase protein slightly during the luteal phase or perimenopause
For GLP-1 Users: Use shakes or liquid protein for easier digestion; prioritize daily resistance training
Recommended Clean Brands: FlavCity, Truvani, Just Ingredients, Vital Proteins
Avoid: Stevia, gums, natural flavors, and proprietary blends
📚 Referenced Clinical Studies:
Muscle Loss & Aging
Janssen I et al. J Am Geriatr Soc. 2002
Cruz-Jentoft AJ et al. Age Ageing. 2010 (PMC6202460)
Harvard Health: Muscle Mass & Aging
Protein Intake Recommendations
PROT-AGE Study Group. J Am Med Dir Assoc. 2013
Bauer et al. ESPEN Guidelines. Clinical Nutrition. 2013
Paddon-Jones et al. Curr Opin Clin Nutr. 2009
Women's Protein Needs
Smith-Ryan AE et al. J Int Soc Sports Nutr. 2021 (PMID: 33794937)
Mallinson R et al. JISSN. 2023 (PMID: 37787091)
Minimum protein needs for older women – 2023 preprint (ResearchGate)
Protein Timing & Utilization
Mamerow MM et al. J Nutr. 2014
JISSN Position Stand. JISSN. 2017
Churchward-Venne TA et al. Nutrients. 2016
Protein Quality & Supplements
Tang JE et al. Am J Clin Nutr. 2009
Van Vliet S et al. J Nutr. 2015
Wilding JPH et al. Obesity. 2022 (semaglutide & lean mass loss)
Vitamin D + protein absorption: Am J Clin Nutr, 2022
Leucine & MPS: Front Nutr. 2023 (PMID: 10761008)