@Sara Carroll Hey Sara! No worries, go at your own pace. You’re honestly nailing it with focusing on protein 👏 Just a couple tweaks: let’s skip dairy for a few weeks (in the Food Guide we avoid it because it can drive inflammation). Also try to keep brekkie not sweet, that way your blood sugar and energy stay steady all day. Important: eat within 90 mins of waking. Cortisol is high then, and protein helps bring it down. Aim for 30–40 g protein, it’s a game-changer for energy, cravings, and even hormone balance (esp perimenopause). Some easy, light brekkie ideas for you: - Savory shake: 1.5–2 scoops Hey30s protein + unsweet almond/coconut milk + chia/hemp. - Egg white scramble: 1 cup egg whites + 1–2 whole eggs + spinach/mushrooms cooked in olive oil. - Smoked salmon roll-ups: salmon + avocado + cucumber ribbons. - Turkey mince patties: pair with rocket or spinach and olive oil. - Tofu scramble with veggies + hemp seeds. - Egg white omelette with zucchini, capsicum, and avocado on the side. Keep it simple, light, and savoury. If you’re not hungry right away, start with half your shake then finish the rest a bit later, that still counts as within 90 mins.

@Lieke S No prob at all, go at your own pace😊 There’s actually a whole day in the program where we’ll dive into supplements, but for now here’s the quick lowdown: - Creatine: Amazing supplement, I always recommend it. Great for strength, recovery, and muscle retention while we work on fat loss. Downside: some people notice a bit of water retention at first, but it’s nothing crazy and usually balances out. - Protein powder: super handy, but be careful with the ingredient list. Especially in the first weeks when we’re cutting sugars, it’s better to get protein mainly from food. If you do use powder, make sure it’s really clean (no added sugars, gums, or junk fillers). - Magnesium glycinate: one of my faves. Helps you relax, improves sleep, calms the nervous system… and this will help with fat loss too.

@Lys Otsogabia Any chance you can do Friday mid day?