Let’s talk protein. Yes, protein! The unsung hero of your plate. The magic macronutrient that helps build muscle, repair tissue, boost metabolism, and keep you full so you’re not prowling the pantry like a hangry raccoon by 3 p.m.
💥 Why It Matters: Protein isn't just for bodybuilders and bikini competitors (though hey, I’ve been both). It's for everybody—especially women who want to age strong, feel energized, and rock their favorite jeans without needing a nap halfway through the day.
Here’s a personal story for you. When I first hired a trainer years ago, I was already lifting weights and thought I was doing everything "right." But I was tired all the time, bloated, and not seeing the results I expected. My trainer took one look at my food journal and said, “Kate, you’re not eating enough.” Say what?! I was stunned. He explained I was eating too many carbs and not nearly enough protein.
Skeptical but willing, I made the shift—focusing on lean protein sources and spacing them out through the day. Within a week or two, my energy improved. I wasn’t as puffy, my workouts felt stronger, and my cravings calmed way down. Shortly after, with his encouragement and guidance, I decided to enter my first bikini competition—at 43 years old. And guess what? I won. I was shocked—but my body wasn’t. It had finally been given what it needed.
💬 Quote to chew on: "Let food be thy medicine and medicine be thy food." — Hippocrates
🧠 Science Says: A recent 2022 study published in the American Journal of Clinical Nutrition found that adults consuming at least 1.2g of protein per kilogram of body weight had significantly better muscle maintenance, metabolic markers, and bone density as they aged. That’s right—protein is your longevity partner, your body’s BFF.
💡 Protein Tips That Actually Work:
Front-load your day: Start with 25–30g of protein at breakfast (eggs, Greek yogurt, protein shake—yes please).Make protein the star, not the sidekick: Center your meals around it.Snack smarter: Jerky, protein bars, cottage cheese, or edamame > cookies, crackers, and regrets.Batch it: Prep grilled chicken, salmon, hard-boiled eggs, or lentil salad for grab-and-go wins.
✨ Power move: Challenge yourself to hit 100g a day—track it, tweak it, and feel the shift. Your body will thank you (and so will your future self).
Protein is not a trend. It’s a tool for thriving—in your workouts, your energy, and your daily life. Trust me, once you fuel your body with what it really needs, everything changes.
📅 Book your free strategy call today!
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