Your nutrition needs don't stay the same...they evolve with you. In this episode, we walk through the key nutritional priorities at every stage of adulthood, from building peak bone density in your 20s, to navigating perimenopause with adequate protein in midlife, to fighting muscle loss and staying nourished well into your 60s and beyond. Whether you're just starting out or supporting someone you love through a new life stage, this episode breaks down the science in a way that's actually actionable. Because eating well isn't a one-size-fits-all — and the sooner we understand that, the better we eat for life.

Show Notes — References

Early Adulthood:

National Academy of Medicine. Dietary Reference Intakes for Calcium and Vitamin D (2011).

CDC. Folic Acid Recommendations — cdc.gov/ncbddd/folicacid

Springmann M, et al. "Health effects of dietary risks in 195 countries." The Lancet, 2019.

Midlife / Perimenopause:

Estruch R, et al. "Primary Prevention of Cardiovascular Disease with a Mediterranean Diet." NEJM, 2018.

Bauer J, et al. "Evidence-based recommendations for optimal dietary protein intake in older people." Journal of the American Medical Directors Association, 2013.

Stachowiak G, et al. "Metabolic disorders in menopause." Przegląd Menopauzalny, 2015.

Older Adulthood:

Cruz-Jentoft AJ, et al. "Sarcopenia: revised European consensus on definition and diagnosis." Age and Ageing, 2019.

Papadimitriou N, et al. "Sarcopenia prevalence and risk factors." Ageing Research Reviews, 2022.

Allen LH. "Vitamin B-12." Advances in Nutrition, 2012.

Slavin J. "Fiber and Prebiotics: Mechanisms and Health Benefits." Nutrients, 2013.