🥩 we hear “eat more protein” ALL the time... but why does it actually matter? Protein isn't just for bodybuilders. As women get older, maintaining our muscle becomes increasingly important, especially when we're trying to lose weight. Protein helps with: 💪 Maintaining & building muscle ⚖️ Protecting lean mass while losing weight 🍽️ Feeling fuller for longer 🦴 Supporting bone & overall health 🏋️‍♀️ Recovery from workouts And this becomes especially important if you're losing a significant amount of weight, including while using a GLP1 medication. HOW MUCH DO YOU NEED? There isn't one perfect number for everyone. Your body size, activity level, age and goals all matter. A commonly used range for active adults is roughly 1.2–1.6 grams of protein per kilogram of body weight per day, with individual needs sometimes falling outside that range. But don't feel like you suddenly need to start calculating every gram you eat. 😂 An easier place to start? 🥩 BUILD YOUR MEALS AROUND A PROTEIN SOURCE Think: 🥚 Eggs 🍗 Chicken or turkey 🥩 Lean beef 🐟 Fish 🥛 Greek yogurt 🧀 Cottage cheese 🥤 Protein shakes 🫘 Beans & lentils 🌱 Tofu/soy foods Instead of making dinner and THEN wondering where the protein is, choose your protein first and build your meal around it. AND REMEMBER... If your goal is weight loss, we don't just want to see the number on the scale go down. We want to lose body fat while maintaining as much muscle as we reasonably can. That's one of the reasons you'll hear me talk about protein AND strength training so much in here. 👇 What's your easiest go-to protein source when you're busy? Mine is Cottage Cheese, greek yogurt or Protein Shakes if i need something in under 5 minutes.

Protein is important, but carbs aren't the enemy either. Carbohydrates are one of our body's main sources of energy, and they can be especially important if you're: 🏋️‍♀️ Strength training 🏃‍♀️ Doing higher-intensity exercise 🚶‍♀️ Very active throughout the day 🏀 Playing sports 💪 Training several days a week Your individual needs matter. Someone who is highly active or training hard will generally have higher carbohydrate needs than someone who is more sedentary. Instead of automatically cutting carbs, focus on including nutritious sources such as: 🥔 Potatoes & sweet potatoes 🍚 Rice 🥣 Oats 🍌 Fruit 🫘 Beans & lentils 🌾 Whole grains 🥛 Dairy Carbs can help fuel your workouts, replenish muscle glycogen and support recovery. So when you're building a meal, think: 🥩 Protein 🍚 Carbohydrate based on your needs/activity 🥦 Vegetables/fruit 🥑 Healthy fats Especially if you're training regularly, the goal isn't simply to eat less. It's to fuel your body properly while working toward your goals.

We're going to talk about peptides quite a bit in here, so let's start at the VERY beginning. What actually is a peptide? Simply put, peptides are short chains of amino acids. Amino acids are the building blocks of proteins, and our bodies naturally make many different peptides that act as messengers involved in all kinds of biological processes. But when you hear people talking about “peptides” in the health and wellness world, they're often talking about specific natural or lab-made peptide compounds being used or researched for different purposes. And this is where it gets interesting. 🔬 Different peptides are being studied in areas such as: ⚖️ Metabolic health & weight management 💪 Muscle and recovery 🩹 Tissue repair ✨ Skin & collagen 🧠 Brain and cognitive health ⚡ Cellular energy & metabolism 🌸 Hormonal and healthy-aging research But not all peptides have the same amount of research behind them. Some peptide based medications have extensive human research and regulatory approval for particular uses such as insulin. Others are still investigational and have much more limited human evidence. We're going to talk about both in here. I personally find the emerging research around peptides fascinating, and part of why I created this community was to have somewhere we can learn about it and openly share our experiences without judgment. ❤️ QUICK NOTE: We're sharing education and personal experiences here, not medical advice. We're not medical professionals, and everyone's health situation is different. NOW I'M CURIOUS 👇 Where are you with peptides right now? A) What the heck is a peptide? 😂 B) I've heard about them but don't know much C) I've been researching them 👀 D) I've personally used peptides/peptide-based treatments E) I'm peptide obsessed already 😂🧬 Drop your letter below! 👇

Okay, if you love a Big Mac but you're trying to prioritize protein... this one is GOOD. 😂 I don't eat ground beef but the family likes it so I substitute my portion with ground turkey or chicken All the burger flavours, but turned into an easy high-protein bowl you can throw together in about 15 minutes. 🛒 WHAT YOU NEED For the bowl: 🥩 150g lean ground beef or turkey 🥬 2 cups shredded iceberg or romaine lettuce 🧀 1 slice cheddar or light cheese 🥒 Chopped dill pickles 🧅 Finely diced white onion Season your meat with: • Garlic powder • Onion powder • Salt & pepper 🥣 EASY BIG MAC-STYLE SAUCE Mix together: • 2 tbsp plain Greek yogurt or light mayo • Small squeeze of sugar-free ketchup • Mustard • Splash of pickle juice Adjust everything to taste. If you're a pickle person like me, add a little extra pickle juice. 😂 👩‍🍳 MAKE IT 1. Cook the beef Brown your ground beef or turkey in a pan with the seasonings until completely cooked. 2. Get it cheesy 🧀 Add your cheese to the hot meat and let it melt. 3. Make your sauce Mix the sauce ingredients together in a small bowl. 4. Build your bowl Start with shredded lettuce, then add your cheesy beef, pickles and onions. Drizzle that sauce over everything and dig in. 🤤 💪 APPROXIMATE NUTRITION Depending on the meat, cheese and sauce you choose: 350–450 calories Around 40–45g protein Want some carbs with it? Add roasted potatoes or air-fryer fries on the side. 🥔 Healthy eating doesn't have to mean eating boring food or making yourself a completely separate dinner! Would you try this one? 🍔👇 And what should I turn into a high-protein bowl next? 😂

For the women who have approximately zero extra minutes in the morning. 😂🙋‍♀️ Make it the night before, grab it from the fridge and breakfast is DONE. 🍓 PROTEIN OVERNIGHT OATS You'll need: • ½ cup rolled oats • ½ cup milk of choice • ½ cup Greek yogurt • ½ scoop protein powder • Berries or banana • Sprinkle of cinnamon • Optional: chia seeds Mix everything together in a container and refrigerate overnight. In the morning, add whatever toppings you like. Try: 🍓 Strawberries 🫐 Blueberries 🍌 Banana 🥜 Peanut butter 🍫 A few chocolate chips 🥥 Coconut Depending on the products and portions you use, this can easily give you 20–30+ grams of protein before you've even properly started your day. QUESTION 👇 Are you actually a breakfast person? 🥞 YES, I need breakfast ☕ Coffee counts, right? 😂 🤷‍♀️ Depends on the day Let's hear it!