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
Simple upgrades that help
– 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
➡️ 7-Day Eat Protein First Challenge + A FREE Protein Calculator –
Recommended tools and brands mentioned
– 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
Subscribe for weekly strategies to stay strong, lean, and energized after 40. Comment with your favorite high-protein meal so we can build a community list of go-to ideas.
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Forget everything you think you know about weight loss, aging, and your body. For decades, we’ve been told that getting healthy means getting smaller – that shrinking your weight is the key to looking and feeling better as you age. But that mindset has led millions of women down the wrong path.
The truth is, it’s not about how much you weigh, it’s about what your weight is made of. And the secret to staying lean, strong, and energized at any age isn’t dieting – it’s building and maintaining muscle.
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✅ Fuel with Protein – Learn why protein is the foundation of a lean, powerful body and the secret to reversing metabolic slowdown.
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➡️ Ditch the Scale: The Essential Guide to Understanding Your Body Composition & Tracking Real Progress –
➡️ SHEatine™: The Smarter Way to Power Your Muscles, Brain, and Longevity –
➡️ Protein Cheat Sheet –
➡️ The Essential Supplement Guide for Women 40+: What to Take to be Stronger for Longer –
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And your fibre goals? (Everyone seems to be crazy about protein these days without even realising that they are nowhere near their fibre – ie. plants – needs.)