It’s not tofu versus steak. It’s both.

There’s a battle raging in the health world over plant vs. animal protein—but the truth is, this isn’t an either/or game. It’s about combining the best of both to fuel muscle, metabolism, and longevity.

In this episode, JJ Virgin breaks down the science of protein for women over 40 and shows how to use both plant and animal proteins to:

1. Hit your macros without overeating calories.

2. Burn fat while protecting hard-earned muscle.

3. Balance hunger hormones and control cravings.

4. Boost energy, brain health, and longevity with key nutrients.

5. Build delicious, satisfying meals that fit your lifestyle.

What you’ll learn:

(0:45) Why protein is more than fuel—it’s your body’s construction crew for muscles, skin, enzymes, and immune health.

(2:30) How inadequate protein intake leads to muscle loss, slowed metabolism, and accelerated aging.

(5:10) The role of protein in muscle protein synthesis and why your body needs more after age 40.

(7:20) How protein boosts metabolism through thermogenesis and helps regulate hunger hormones like GLP-1 and ghrelin.

(10:05) The science behind the protein leverage hypothesis and how it helps control overeating.

(12:40) Why animal proteins are complete, highly bioavailable, and rich in leucine. 

(19:15) The critical nutrients in animal protein (e.g., choline, creatine) that are difficult to replace with plants alone.

(31:00) My favorite protein-packed meal combinations that blend animal and plant sources for delicious, balanced nutrition.

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