In this episode host Stacy Bates sits down with guest Dr. Kristen Hicks-Roof, RD, PhD, host of the Nutrition Communications Podcast, to unpack how our understanding of protein is changing across all life stages. They break down the new Dietary Guidelines for protein, what “protein quality” really means, and why getting enough—at the right times—matters for muscle maintenance, recovery, and healthy aging.

Together, they dig into the differences between animal and plant proteins, how protein influences fullness, appetite hormones, and metabolism, and why spacing protein throughout the day can support energy, performance, and body composition. Stacy and Kristen also tackle listener-favorite questions on protein powders, “too much protein,” bedtime snacks, and simple ways to boost protein with realistic meal-prep and snack strategies. Throughout the conversation, they challenge long-standing nutrition myths and highlight practical, science-backed steps anyone can use to build a more protein-forward plate.