Building Strength and Muscle: Protein Intake, Protein Timing, and Lifting Heavy Sh*t

In this episode, we return to protein —this time looking at how to use it strategically to build and maintain muscle, especially as we age (or level up, as I like to say). If you haven’t yet listened to Are You Getting Enough Protein? Part One and Are You Getting Enough Protein? Part Two , I highly recommend doing so — they lay the foundation for this deeper dive into how protein works in the body, how much we actually need, and why amino acids from plants are identical to those from animals. Today, we’re getting practical and personal by looking at: * The many benefits (besides aesthetics) when we build muscle * Why protein timing matters as much as protein amount * How leucine — one of the branched-chain amino acids — acts as the “on switch” for muscle repair and growth * Why lifting heavy (yes, heavy sh*t!) is essential for preserving strength, bone density, and metabolic health * How creatine supports muscle building * Shifting from weight loss to body recomposition * Answers to your questions about collagen You’ll learn how to overcome anabolic resistance (our body’s natural decline in muscle-building efficiency with age), why women in particular benefit from shorter post-workout protein windows, and how simple daily habits play into muscle repair and longevity. If you’ve been wondering how to eat and train for strength, confidence, and longevity — while keeping it plant-based and joyful — this episode is for you. Listen wherever you get your podcasts by clicking “play” on the player above. Thanks for leaving a review on Apple Podcasts and for supporting this podcast! This podcast is listener-supported. NO ADS! To receive new posts and support my work, please consider becoming a paid subscriber. Related Episodes * Protein-Packed Plant Foods (Ranked from Highest to Lowest) * Are You Eating Enough Protein? (Part One) * Are You Eating Enough Protein? (Part Two) * Omega-3s: Skip the Fish, Boost Your Brain, but Make Sure You’re Getting Enough * Your Daily Supplement Guide: The Non-Negotiables and the Helpful Boosts Support the Podcast To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers . If you’re already one—thank you. If you’re not, please consider becoming one . None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate. 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 Supplements Everything 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! * Plaine Products Refillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products! * Nama Juicer My favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products! Additional Resources 👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. 👉 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. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit

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Building Strength and Muscle: Protein Intake, Protein Timing, and Lifting Heavy Sh*t is an episode from Food for Thought: Living Compassionately, Sustainably, and Healthfully by Colleen Patrick-Goudreau.

This episode is 75:10 long.

This episode was published on Oct 24, 2025.

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