In this unfiltered episode, Kristin brings on Laura Schara to finally bring their off-the-record chats to the mic—and they’re going all in on protein. From how much you actually need, to the reason your avocado toast isn’t doing you any favors, this conversation breaks down everything women over 30 need to know about hitting their protein goals, building lean muscle, and staying strong for the long haul.

They share personal hacks, nutrition myths they’ve ditched, the supplements they swear by (hello, creatine and colostrum!), and how years of consistency—not perfection—have led to results. If you’ve ever struggled to figure out macros, felt overwhelmed by meal prep, or wondered if you really need to weigh your chicken… this one’s for you.

Tune in to hear:

• Why most women are undereating protein (and how much you really need)
• The 30g-per-meal protein rule and why it matters
• Our favorite ways to easily hit 140–160g of protein a day
• Simple hacks for weighing and tracking food without overwhelm
• The truth about protein powder, bars, and high-protein snacks
• How supplements like creatine and colostrum can support your fitness goals
• The breakfast mistakes that sabotage your protein intake
• Why consistency beats perfection for long-term results
• Our go-to meals, recipes, and macro-friendly swaps
• Sneak peek at future podcast topics we’re excited to share

Connect with Laura:
https://www.instagram.com/lauraschara/ 

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Instagram: https://www.instagram.com/kristin_rowell_

Website: https://energeticallyefficient.com/