Hitting your protein target shouldn’t feel like a second job. In this episode, I show exactly how I reach 0.7–1.0 g of protein per pound of target body weight with real meals I actually enjoy. You’ll learn why protein is the most important macro for women over 40, how much to aim for, the best timing, and simple ways to raise intake without living on dry chicken.
Chapters
00:00 Why protein matters for women over 40
01:45 How much protein per day (0.7–1.0 g/lb target weight)
03:30 Timing myths and the “bumper meals” approach
06:05 Travel and fasted-workout hacks
08:10 Favorite animal proteins and how I rotate them
10:40 Plant proteins that actually work (lentils, legumes, combos)
13:10 What I use protein powders and collagen for
15:00 Easy daily tactics: batch cooking, doubling breakfast protein, smart snacks
18:50 Sample day of eating and key takeaways
20:30 Join the Eat Protein First 7-Day Challenge
My go-to protein sources
- Wild fish (salmon, halibut, sea bass)
- Grass-fed, grass-finished beef and lamb; pastured chicken and pork
- Eggs + liquid egg whites, Greek-style yogurt, cottage cheese
- Lentils and legumes with quinoa or wild rice; hemp, chia, flax
- Protein powders (pea and bone broth) tailored to whey-like amino acid profiles
- Protein digestive enzymes with protein-rich meals
- Essential aminos when breakfast is light or training is fasted
- Track intake with a food scale and Cronometer for two weeks to calibrate portions
- Vital Choice for wild fish
- High-quality protein powders (pea, bone broth)
- Clean beef sticks for travel days
- Enzymes and essential aminos to support your target
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