Ep. 64 - Digital Detox: Managing Technology Overload for Better Health

Ep. 69 - Protein & Longevity: Fueling Strength, Aging Smarter

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you’ll learn: Why muscle mass declines with age and how to slow that process through protein Why the RDA for protein is outdated for most adults Dr.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)

Eo. 68 - Unlocking Gut Health with the GutID Test – Featuring Dr. Mark Driscoll

Join hosts Dr. Caitlin Prickett and Jeffery Runyon in this insightful episode of Health Talk: Your Partner in Health as they welcome Dr. Mark Driscoll, co-founder of GutID and Intus Biosciences, pioneers in microbiome analysis and gut health innovation. In this discussion, they explore the GutID Test, a powerful tool for assessing gut microbiome health by analyzing bacterial diversity and imbalances. Dr. Driscoll explains why gut health is foundational to overall well-being and how personalized testing can guide better treatment strategies. They also share practical tips for improving gut health and dispel common misconceptions about probiotics and gut health management. Whether you’re experiencing digestive issues, fatigue, or simply looking to optimize your health, this episode provides valuable insights into why gut health matters and how the GutID Test is transforming personalized medicine. 📌 Learn More: 🔹 Concierge Medicine of Boca Raton – Personalized healthcare at its best: 🌐 Website | Instagram | Facebook 🔹 Intus Biosciences & GutID – Advancing microbiome science: 🌐 Website | LinkedIn | Twitter

Ep. 67 - Sleep Optimization: The Missing Key to Long-Term Health

In this powerful follow-up to Episode 8, “The Power of Sleep: Transform Your Health Overnight,” Dr. Caitlin Prickett and Jeffery Runyon dive deeper into the science and strategy behind optimizing your sleep for long-term health and longevity. They explore the vital role quality sleep plays in immune function, metabolism, hormone regulation, and brain health—while uncovering how modern life often sabotages our rest. Backed by clinical studies and insights from experts like Dr. Peter Attia and Dr. Andrew Huberman, this episode provides actionable tips to improve your sleep starting tonight. From circadian rhythm hacks and evidence-based supplements to the best wearables and environmental tweaks, this episode is your guide to unlocking better rest and better health. You’ll learn: ✅ Why sleep is a longevity superpower ✅ How light exposure, temperature, and routine affect your sleep ✅ When to use melatonin (and when not to) ✅ Tools and supplements that actually help ✅ When to seek professional help for chronic sleep issues Whether you struggle to fall asleep or want to take your recovery to the next level, this episode is packed with tools to help you thrive. 🔗 Ready to take sleep seriously? Listen now and start transforming your nights—and your health.

Ep. 66 - The Medication Overload Epidemic: Polypharmacy in Older Adults

⭐ ENCORE EPISODE — A conversation too important to hear just once. As polypharmacy continues to affect millions of aging adults, we're bringing back this essential episode with Dr. Caitlin Prickett and Jeffery Runyon. Together, they unpack what it means when five or more medications are prescribed concurrently—the clinical risks, the warning signs of medication overload, and the growing practice of deprescribing. Backed by research, real-life stories, and practical tools, this episode is a must-listen for anyone looking to rethink their medication regimen and work more intentionally with their care team. New to the pod? Start here.

Ep. 65 - Staying Healthy While Traveling: Strategies for Resilient Wellness on the Go

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 support before and during travel Nutritional supplements with clinical evidence Gut health and preventing travel-related GI issues In-flight circulation and DVT prevention Jet lag recovery and circadian rhythm resets Must-have travel health essentials Referenced Studies Include: Hemilä & Chalker (2015), De Flora et al. (1997), Ganesan et al. (2012), Kuipers et al. (2007), Irwin et al. (1996), McFarland (2007), CDC Yellow Book, and more. ✈️ Don’t let your health take a vacation—listen now to travel smarter and recover faster.