Thanks to everyone for the incredible support after our first episode! This week, we're sharing protein tips straight from our listeners — from breakfast shake recipes to creatine dosages and vegan protein hacks.

In this episode:

• 0:40 Listener Protein Tips — Fasting for women, Stacy Sims as a resource, and a high-fiber protein shake recipe
• 2:16 Vegan Protein Discussion — Why animal protein is hard enough already, and a shout-out to our vegan listeners
• 2:59 Recipe & Creatine — Alice's morning smoothie recipe (milk, banana, chia seeds, pea protein, 10g creatine, collagen, yogurt, cinnamon, vanilla seeds), plus the case for increasing creatine from 5g to 10g for brain benefits

Resources mentioned:

• Stacy Sims — stacysims.com (protein, strength training, menopause & perimenopause)

Have a protein tip or recipe to share? Send it our way for a future episode!

Alaina overhears a table of women deep in a protein and collagen debate and has a lot of thoughts. A few short, unfiltered moments from the AA's to Z of... Protein.

The AAs to Z…of Protein: Shakes, Gruel, and a Breakthrough

Two friends and longtime voice-note oversharers, Alaina and Ash, discuss turning their shared protein obsession into a podcast, framed by their 2026 life resets and the pressures of being women navigating sleep, steps, hormones, and strength training. They trade experiments and frustrations about getting enough protein at breakfast and after workouts, including protein breakfast “gruel,” pros and cons of protein water, and debates over flavours like chocolate and cereal milk. Alaina describes mixing matcha with milks, waters and various supplements, while Ash works through portions and timing. After numerous and humorous failed attempts, they reach breakthrough recipe combinations like flavored protein with half coconut water and half milk tastes like a milkshake, leading to more flavours, half flavoured/half unflavoured blends, and a pantry filled with protein products.

00:00 AAs to Z....of Protein

19:30 The Breakthrough

• (00:00) - AAs to Z....of Protein
• (19:30) - The Breakthrough

Meet Alaina and Ash. Two friends, ten years in, four years apart - connected by voice notes, fierce opinions, and the shared chaos of being a woman in your 40s & 50s. From career pivots to protein obsessions, from aura readings to crying in towels at 8am, this is what it really sounds like to figure it all out in real time. No polish. No neat answers. Just two women, one VN at a time.