Can you get enough plant-based protein after 60 to maintain muscle and strength? Registered dietitian Brenda Davis joins Kathleen Gage to answer that question and explain why nutrition deserves more attention as we age.
Brenda is the co-author of Plant-Powered Seniors. In this episode of Plant Based Eating for Health, she and Kathleen discuss protein needs, age-related muscle loss, resistance training, creatine, calcium, vitamin B12, vitamin D, and simple ways to build satisfying plant-based meals.
How Much Plant-Based Protein Do Older Adults Need?
Brenda explains that some older adults eat less protein than they realize, even when their meals contain plenty of healthy plant foods. She discusses age-related muscle loss, known as
sarcopenia, and why both adequate protein and physical activity matter for maintaining strength and independence.
Do You Need Meat to Maintain Muscle After 60?
Many people assume animal protein is essential as they age. Brenda discusses research on plant protein and muscle health, along with the importance of total protein intake and a variety of protein-rich foods. Beans, lentils, tofu, tempeh, and other soy foods can all help form the foundation of a nourishing plant-based diet.
Creatine and Resistance Training
Kathleen asks Brenda about creatine supplementation and her own resistance training. Brenda explains that the body produces creatine, that plant foods do not contain it, and what current research suggests about creatine monohydrate for muscle performance and possible cognitive benefits.
B12, Calcium, and Vitamin D on a Plant-Based Diet
Eating whole plant foods is a strong foundation, but Brenda cautions against assuming that every nutritional need will take care of itself. She discusses reliable vitamin B12 sources, calcium from foods such as fortified plant milk and calcium-set tofu, and why vitamin D needs vary from person to person.
How to Start Eating More Plants
Brenda suggests beginning with familiar meals. Add beans or greens to a soup you already make. Try a nondairy milk you enjoy. Find a plant-based chili or another recipe you would be happy to eat again. These steps can help you build a way of eating that works in everyday life.
Food, Inflammation, and Healthy Aging
Brenda and Kathleen also discuss chronic low-grade inflammation, hydration, physical activity, sleep, and alcohol. Their conversation looks at healthy aging as more than a number on the scale: it includes strength, mobility, and the ability to keep doing what matters to you.
The Conversation That Led Brenda to Veganism
Brenda shares how a friend’s question about hunting led her to examine the connection between her values and the food she bought. Kathleen shares a similar moment from her own journey. Their stories show why plant-based eating can be about compassion as well as health.
About Brenda Davis
Brenda Davis, RD, is an internationally acclaimed speaker, author, and leader in plant-based nutrition. A registered dietitian, she has worked as a public health nutritionist, clinical nutrition specialist, nutrition consultant, academic instructor, and lead dietitian for a diabetes research project in the Marshall Islands.
Brenda is the author or co-author of 13 award-winning, bestselling books, including Plant-Powered Protein, Nourish, Kick Diabetes Essentials, Becoming Vegan, and Becoming Raw. Her books are considered classics in vegetarian and vegan nutrition, with nearly one million copies in print in 12 languages. She has also authored and co-authored numerous articles for peer-reviewed medical and nutrition journals.
A past chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association, Brenda was inducted into the Vegetarian Hall of Fame in 2007 and received the Plantrician Project’s Luminary Award.
Known for making nutrition science engaging and accessible, Brenda has presented at nutrition, medical, and health conferences in more than 25 countries. She lives in Calgary, Alberta, Canada, with her husband, Paul Davis.
Her newest book, Plant-Powered Seniors: Nutrition Essentials and Easy Recipes for Adults 50+, is fast becoming a favorite of men and women around the globe.
Learn more about Brenda at https://brendadavisrd.com/
About Kathleen Gage
Kathleen Gage is a multifaceted professional, renowned as the founder of Vegan Visibility. With certifications in Neuro-Linguistic Programming (NLP) and Plant-Based Nutrition from eCornell University, she’s a seasoned business consultant, keynote speaker, and marketing strategist.
Kathleen’s impact extends to hosting the Vegan Visibility Virtual Summit, a niche event supporting vegan and plant-based entrepreneurs with top-tier training from industry experts. Since establishing her business in 1994, she’s navigated economic challenges across various sectors, including high-tech, healthcare, and publishing.
Her influential voice resonates through popular podcasts like “Vegan Visibility” and “Plant Based Eating for Health,” where she advocates for a sustainable, compassionate world and provides guidance to thousands globally. Moreover, as an award-winning speaker and past president of Utah’s National Speakers Association chapter, Kathleen excels in crafting effective marketing strategies.
Beyond her professional endeavors, Kathleen resides in Central Oregon, where she champions animal rescue and enjoys outdoor activities. Her commitment to creating a more compassionate and sustainable world shines through in both her personal and professional pursuits. Kathleen recently joined the Board of Directors for Blue Barn Farm and Sanctuary in Creswell, Oregon.