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Pamela Peeke, MD, MPH, FACP

Joined: 02/03/2010

Expert Profile:

Known as the "doc who walks the talk", Pamela Peeke, MD, MPH, FACP, is an internationally renowned expert and speaker in women's health, fitness and nutrition. Peeke is a Pew Foundation Scholar in Nutrition and Metabolism, and one of the only physicians in America formally trained in nutrition science. Peeke is assistant professor of medicine at the University of Maryland, and is a fellow of the American College of Physicians. She has been recognized as one of the leading physicians in America by the Consumers Research Council of America. Peeke is featured as one of America's leading women physicians in the National Institutes of Health Changing Face of Medicine exhibit at the National Library of Medicine.

The chief medical correspondent for Discovery Health TV, she is featured in the award-winning National Body Challenge series, as well as her Could You Survive? miniseries. Her book, The National Body Challenge Success Program for the Whole Family, is the best-selling companion guide to her television and web-based program, which is presently followed by over a million American families. Peeke is the New York Times best-selling author of Fight Fat after Forty, Body for Life for Women, and Fit to Live. Fit to Live is the basis for her Discovery miniseries Could You Survive? In 2008, Peeke won the Audie Award, the highest distinction for her narration of Fit to Live. Her original show pilot was a finalist for the coveted International Health and Medical Media Freddie Award, considered the highest award for excellence in medical film production.

Peeke is a member of the Maryland Governor's Council on Fitness and spokeswoman for the American College of Sports Medicine's Exercise is Medicine national campaign.

Peeke broadcasts weekly as health and fitness expert on WTOP FM, the highest-rated news show in the Washington, D.C., metro area. Peeke is a member of Oprah's O team of medical experts and is a regular commentator and expert for the Today Show, CNN, and other networks, as well as online.

Peeke is an author, contributing editor, and celebrity blogger to numerous magazines including O Magazine, Prevention, Parade, More, Fitness, and Men's Health. Peeke's wit and passion along with a mastery of science and medicine have led her to become one of the most requested physician speakers in America. Peeke works with corporate and professional audiences, ranging from Microsoft, Bath and Body Works, and the Young Presidents Organization to the Cleveland Clinic and the Library of Congress. Her new book, The Hunger Fix (September 2012; Rodale) is a life changing program for anyone (of any size) trapped by food obsessions and the urge to overeat.

Peeke is founder of the Peeke Performance® Center, which offers her Lifestyle Management Program guiding clients through the mental and physical transformations of their life journeys. A marathoner and mountain climber, Peeke founded the Peeke Week Retreats where she provides her Peeke Performers with the opportunity to mentally and physically challenge themselves in magnificent outdoor destinations including Red Mountain Spa, Miraval, Golden Door, and Canyon Ranch. Her retreats have been featured in Fitness, Prevention, and More magazines.

Enjoy her blog and get further information on what she posts in the community at Everyday Fitness-her WebMD blog.

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Afternoon Sleepiness? Eat Protein, not Sugar, to S...

Hi everyone. Want a royal win win? Next time you start feeling like...

Posted by Pamela Peeke, MD, MPH, FACP

Hi everyone. Want a royal win win? Next time you start feeling like nodding off in the afternoon grab some healthy protein (Greek yogurt, protein shake, 2-3 oz chicken/turkey/fish, peanut butter on apple slices, nuts, low fat cheese, hard boiled eggs, low fat cottage cheese) and you'll not only stay awake but you'll be more likely to drop weight as well. Pretty cool, eh?

New research published in the Nov 17 issue of Neuron helps us understand how weight, health and sleep are intertwined. It turns out that special cells in the brain, orexin cells, send electrical impulses stimulating wakefulness as well as telling the body to get busy and burn calories. Whatever we do, we want to keep these cells really happy.

In this latest study, reseachers found out that it was not fat or carbs that optimally stimulated the orexin cells. Instead, it was amino acids, the building blocks of protein. For that matter, the amino acids blocked the effect glucose has on orexin--- that is, it's glucose that increases sleepiness. Protein blocks this effect and keeps you more awake and cookin' your calories.

Here's another valuable lesson from this new science. It turns out, it's not about the calories, but instead nutrient balance. When you have a choice of jam on toast or a protein rich Greek yogurt, head for the yogurt for sure. The brain is sensing nutrients, not calories, as it reacts to what you're eating. Even if the yogurt had more calories, the end result of choosing to eat it over the toast is you'll have a greater sense of satiety, wakefulness (great for the afternoon), and more calories burned. This is also another reason to make sure to finish eating your dinner at least 2 hours prior to going to bed. For many people, it's hard to sleep when you've just eaten protein, so watch your nocturnal timing as well.

Finally, plan your day so that your protein-rich mid-afternoon snack is handy while you're at work or running about doing your thing all afternoon.

This afternoon, give it a healthy protein whirl and let us know how you did!

Happy day to all of you,

Dr. PeekeView Thread

Posted byPamela Peeke, MD, MPH, FACP

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27 of 27 found this Tip helpful

5 Replies | ReplyReport This| Share this:Afternoon Sleepiness? Eat Protein, not Sugar, to Stay Awake & Shed LBS! Hi everyone. Want a royal win win? Next time you start feeling like...

Want to Drop Weight? Eat Your Protein!

Hi everyone. Here's a very simple tip to help you drop your excess...

Posted by Pamela Peeke, MD, MPH, FACP

Hi everyone. Here's a very simple tip to help you drop your excess pounds of fat. Eat enough protein! This is especially relevant for women who are often more partial to carbs throughout the day. Researchers at the University of Sydney in Australia found that when men and women consumed only 10% protein in their diet, they overate by a factor of 12% compared to people who'd been consuming 15% protein in their diets. What does this mean to you? Here are some real life tips you can use to drop that extra fat weight: (If you have any medical condition especially kidney disease, clearly you must always have your diet approved by your medical team)

1) Eat between 15-30% of your daily food intake as lean protein. That means if you're consuming 1400 cal/day and you want 20% to be protein, 1400 x .20= 280 cal/4 cal per gram = 70 grams of protein. Another quick way to determine how much protein you may need is to multiply .8g of protein per kilogram of your body weight. If you weigh 200 pounds/2.2= 91 kg x .8 = 72.8 grams of protein needed daily. These are, of course, rough estimates but they get you in the right ball park. The more physically active you are, especially in endurance activities, the more protein you need, driving the protein intake requirement from .8 to 1 or 1.2. Consult a registered dietitian if you're unsure how much protein you really need. They're terrific guides. Also use the WebMD Food and Fitness Planner to map out how much protein you need on a daily basis. It's a great resource.

2) Read food labels. Most people only look at calories, fat and carb when reading food labels. Add protein to you label reading. A regular yogurt has only 6 grams of protein while a Greek yogurt has 16 grams. Know what you're eating.

3) Spread your protein intake throughout the day. Don't wait until evening to have your protein. Your body needs protein throughout the day. Have some protein at every meal (lean poultry, fish, dairy, beans, nuts, eggs, soy) and try to eat your meals and snacks every 3-4 hours keeping portion sizes under control.

4) Add fiber to your protein to feel really satisfied longer. Research has shown that protein + fiber is the recipe for success for reining in appetite and cravings and keeping you feeling full and satisfied for 3-4 hours. Peanut butter on a banana or apple or multigrain cracker; carrots and hummus; low fat cheese and an apple; omelet and veggies; grilled chicken or fish and veggies. You get the point.

Good Luck and here's to your new best friend, protein!

Dr. PeekeView Thread

Posted byPamela Peeke, MD, MPH, FACP

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24 of 24 found this Tip helpful

3 Replies | ReplyReport This| Share this:Want to Drop Weight? Eat Your Protein! Hi everyone. Here's a very simple tip to help you drop your excess...

Reply: Pop A Prune to Perk Up Your Heart and Bones

And the great news for everyone is that I'll be you're more regular as...

Posted by Pamela Peeke, MD, MPH, FACP

8 Replies | ReplyReport This| Share this:Pop A Prune to Perk Up Your Heart and Bones And the great news for everyone is that I'll be you're more regular as...

Reply: Pop A Prune to Perk Up Your Heart and Bones

Hi Judy. Plums are a terrific source of fiber and natural energy...

Posted by Pamela Peeke, MD, MPH, FACP

8 Replies | ReplyReport This| Share this:Pop A Prune to Perk Up Your Heart and Bones Hi Judy. Plums are a terrific source of fiber and natural energy...

Reply: Pop A Prune to Perk Up Your Heart and Bones

The prune industry is smack in the middle of a major rebranding...

Posted by Pamela Peeke, MD, MPH, FACP

8 Replies | ReplyReport This| Share this:Pop A Prune to Perk Up Your Heart and Bones The prune industry is smack in the middle of a major rebranding...

Pop A Prune to Perk Up Your Heart and Bones

Hey, before you write off prunes as something old folks take for...

Posted by Pamela Peeke, MD, MPH, FACP

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13 of 13 found this Tip helpful

8 Replies | ReplyReport This| Share this:Pop A Prune to Perk Up Your Heart and Bones Hey, before you write off prunes as something old folks take for...

Reply: Ways to Stop Late Night Binging

Hi everyone. This posting stream says it all. This is a major problem...

Posted by Pamela Peeke, MD, MPH, FACP

52 Replies | ReplyReport This| Share this:Ways to Stop Late Night Binging Hi everyone. This posting stream says it all. This is a major problem...

Reply: Never give up

HI Gerry and thanks for your posting. You're 5'2" and I'd love to know...

Posted by Pamela Peeke, MD, MPH, FACP

4 Replies | ReplyReport This| Share this:Never give up HI Gerry and thanks for your posting. You're 5'2" and I'd love to know...

Reply: I LOVE SHAPEWEAR

H iand thanks for your posting. That's quite a story about your decades...

Posted by Pamela Peeke, MD, MPH, FACP

2 Replies | ReplyReport This| Share this:I LOVE SHAPEWEAR H iand thanks for your posting. That's quite a story about your decades...

Reply: gain weight/ maintain a healthy weight

Hi and thanks for your posting. At 5'4" and 112 pounds you are...

Posted by Pamela Peeke, MD, MPH, FACP

3 Replies | ReplyReport This| Share this:gain weight/ maintain a healthy weight Hi and thanks for your posting. At 5'4" and 112 pounds you are...

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