Essential Amino Acids for Midlife Women: Liz Plosser on KION, Protein, and Recovery

In episode 172 of the Fit Mother Project Podcast, Dr. Anthony Balduzzi sits down with wellness leader Liz Plosser to unpack the practical power of essential amino acids (EAAs) for women in midlife. Liz shares how auditing her protein (moving from ~40–50g/day to 100–130g), lifting heavier, and adding a simple EAA + creatine ritual transformed her recovery, sleep, energy, and body composition. You’ll learn how leucine acts as the “on-switch” for muscle protein synthesis, why EAAs raise blood amino acids faster than food or even whey, and exactly how to time them around training—especially if you love early-morning or fasted workouts.

They get into real-life scenarios: perimenopause and muscle loss, plant-forward diets that miss the leucine threshold, travel days with low appetite, and periods of stress when whole-food intake dips. Liz explains how she pairs EAAs with creatine for stronger training and steadier energy, and why she still prioritizes whole-food protein as her foundation. You’ll also hear when not to sip EAAs (e.g., during longer fasts for autophagy goals) and how to keep perspective by focusing on the “big rocks” first—strength, cardio, sleep, stress, connection, and simple, protein-forward meals.

Finally, Dr. Anthony and Liz compare EAAs vs. whey vs. whole food, outline quick-start dosing/timing ideas, and share easy kitchen and gym habits that make consistency feel effortless. Whether you’re rebuilding strength after a lull, navigating hormone changes, or just want a cleaner way to support recovery, this episode gives you a clear, actionable playbook to get stronger and feel amazing—without overcomplicating your routine.

Key Takeaways

• EAAs rapidly raise blood aminos and trigger MPS.
• Leucine threshold (~2–3 g) is the on-switch for MPS.
• EAAs are great pre/during/post—especially for fasted AM training.
• Aging = anabolic resistance; EAAs help bridge the gap.
• Food = slow, whey = faster, EAAs = fastest availability.
• Pair EAAs with creatine for strength, recovery, and body comp.
• Useful for travel, low appetite, and plant-forward meals.
• Focus on “big rocks” first: strength, cardio, sleep, stress, nutrition.
• EAAs complement—don’t replace—high-quality whole-food protein.
• Skip EAAs during longer fasts if autophagy is the goal.

Learn More about Liz Plosser and Kion:

Website: Go to getkion.com/fitmother and save 20%

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

YouTube: https://www.youtube.com/@LizBakerPlosser

Substack: https://lizplosser.substack.com/

Kion's Instagram: https://www.instagram.com/kion/

Biographical Information on Liz Plosser

Liz Plosser is the former Editor-in-Chief of Women’s Health, where for seven years she oversaw the brand across its print and digital platforms and various brand extensions, reaching a monthly audience of 44+ million. A veteran of the wellness industry, she has held senior roles at Well+Good, SoulCycle, SELF, and Cosmopolitan. Liz writes a wellness-focused Substack called Best Case Scenario, which includes a Monday roundup of the latest news in the health, fitness and nutrition space, plus a deep dive, longform piece every Thursday. She is also the host of the YouTube series