For decades, U.S. dietary guidelines have linked “protein” with animal products. Even as the visuals evolved—from the “Basic Four” to the Food Pyramid to MyPlate—the message stuck: protein means meat.

But protein isn’t a food group at all. It’s a macronutrient made of amino acids—the building blocks your body uses to build muscle, repair tissue, produce enzymes and hormones, and support immune health. And here’s the thing: your body doesn’t care if those amino acids come from lentils or chicken. They’re identical at the molecular level.

So why does animal protein still get the reputation for being “better”? And what does the science actually say about how much protein we need—and from what sources?

In this episode, I talk about:

* How U.S. dietary guidelines shaped our view of protein — and why many still think “protein” means “meat”

* How protein functions in the body, what amino acids are, and why plant and animal amino acids are identical

* Why the RDA for protein is a minimum, not necessarily optimal, especially as we age or increase activity

* What top plant-based nutrition experts recommend for daily protein intake and how it compares to the RDA

* How protein needs change with age, activity level, and life stage

* Why I’ve doubled my own protein intake — and the results I’ve seen

Whether you’re in your 20s or your 80s, plant-based or not, active or just getting started, understanding protein is key to thriving long-term. And yes, you can do it 100% with plants.

🎧 Listen to the full episode for practical tips, expert recommendations, and how to know if you might benefit from more protein. You can also watch it as a video on YouTube!

DISCLAIMER: This episode is for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare provider with any questions you may have regarding your health, medical condition, or before making changes to your diet, exercise, or medication.

Food for Thought is a listener-supported podcast. If you value the work that goes into these episodes and articles, please consider becoming a free or paid subscriber.

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If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

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Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

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Are You Eating Enough Protein? (Part One)

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