The Protein Moment: How Much Protein Do Women Over 40 Really Need?

The Protein Moment: How Much Protein Do Women Over 40 Really Need? Protein is everywhere right now. Protein coffee, protein bars, protein cereal, protein snacks, and endless advice telling women in midlife that they need more of it. But how much protein do women in perimenopause, menopause, and postmenopause actually need? In this episode of the Plant Powered Collective Podcast , Lori Willinski, Integrative Nutritionist and founder of Plant Powered Collective, cuts through the protein noise and brings the conversation back to what matters: supporting muscle, strength, healthy aging, and a nourishing way of eating that works in real life. Pull up a chair at Lori’s table for an approachable conversation about why protein becomes increasingly important as we age, what the Recommended Dietary Allowance actually means, and why there is no single magic protein number that every woman needs to hit. The goal is not to obsessively track every gram. Instead, Lori shares a simple coaching approach: Where is my protein? And then: Where are my plants? You’ll also hear why tofu deserves a place in the protein conversation. Soy is a complete protein containing all nine essential amino acids, and research continues to support tofu as a highly digestible, high-quality plant protein. Lori also introduces the Planetary Health Diet , a plant-forward dietary pattern built around vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and other minimally processed plant foods. Recent research involving women through the menopause transition has linked this type of dietary pattern with healthier weight outcomes. And because Plant Powered Collective is always about making nutrition practical, Lori shares an easy Salt + Pepper Tofu with Chinese-Style Broccoli recipe inspired by familiar Chinese chicken and broccoli flavors. She has made the recipe herself, and you can watch her prepare it on the Plant Powered Collective YouTube channel . In this episode, you’ll learn: • Why protein matters during perimenopause, menopause, and postmenopause • How protein supports muscle, strength, and healthy aging • What RDA actually means • How to calculate a basic protein target using body weight • Why your ideal protein intake may be different from someone else’s • Why resistance training matters alongside protein • Why tofu is considered a complete protein • What current research says about tofu and protein digestibility • What the Planetary Health Diet is • Why plant-forward eating does not have to mean plant-only • How to stop obsessing over numbers and start building a more nourishing plate • An easy tofu and broccoli recipe you can make at home Reflection Question Where could I add protein to my day without making eating feel more complicated? Ready to Make Healthy Eating Easier? If you know what you want to do but struggle to make it happen consistently, Lori’s four-week program, Nourish Boldly: Small Shifts , is designed to help you turn nutrition and lifestyle knowledge into practical, sustainable action. Click here to learn more: https://community.plantpoweredcollective.com/offers/2vF6LbDc/checkou t And if this episode helped simplify the protein conversation, share it with another woman navigating perimenopause, menopause, or postmenopause. Follow Plant Powered Collective on social media and subscribe to the podcast so you can pull up a chair at Lori’s table again next week. Faceb