“Your quality of life correlates directly with your muscle health.” —Dr. Gabrielle Lyon TAKING ACTION: ✅Do you hit your protein goal most days? Why or why not? Let’s share below and talk about it! We started talking about protein yesterday, but just how important is protein in the grand scheme of things? It’s not just important. It’s critical. Your muscle mass affects everything (and I do mean everything!), including how well you recover from illness. Did you know that during times of illness (infection, physical trauma, and even cancer), the human body requires an influx of amino acids (the building blocks of protein). Altogether, there are 20 amino acids, and 9 of them are considered essential. Essential amino acids aren’t produced by the body, yet are essential for life. Because the human body can’t make the essential amino acids, we must obtain them from our diet. Again, there are a few plant-based foods that contain all the essential amino acids (like quinoa, tofu, soybeans, chia seeds, hemp seeds, and cashews), but you also get them through animal sources (meat, eggs, and poultry). Even when you’re not trying to heal from illness, the fact is that our bodies are always trying to heal and cope with stress. When your muscles have plenty of amino acids to pull from, you have a much better chance of staying healthy, healing, and coping with the stressors of life. 💯 And to think we used to believe that hitting our protein goals was only beneficial for muscle growth…😉

TAKING ACTION: ✅Be honest—is hitting your protein goal difficult or easy for you? Has it always been this way? Let’s share below! You may be wondering why we’re talking so much about protein this week. Trust me, there’s a good reason for it ⬇️ Beginning next week, we’re embarking on a new challenge—Strength + Metabolic Reset. 🔥 If you’re going to reap the benefits of this challenge—if you’re going to build strength and support your metabolic health, protein has to be your priority. No ifs, ands, or buts about it. 💯 Generally speaking, women often have a hard time consuming enough protein. This isn’t my opinion. Let’s just be honest—yummy carbs and fats are just more fun to eat…until they aren’t (if you know what I mean 😉 ). With that said, learning to love protein is possible. Once you trust that it can help you curb sugar cravings, satiate you for longer, and help you build lean muscle tissue, it becomes way more attractive to consume. Trust me on this one…😉 I encourage you to start thinking about how you’re going to meet your protein goals every single day during the challenge. It’s critical. If you struggle with consuming enough protein, here are some great ways to get it in ⬇️ 15 Ways To Increase Protein Intake, According to a Dietitian

TAKING ACTION: ✅What’s your favorite protein source? And what’s your go-to protein when you need to meet your goal? Let’s swap ideas below and share! As we mentioned yesterday, next week we are going to begin our Strength + Metabolic Reset. I have so much great material headed your way, but in the meantime, we’re going to go ahead and discuss some things this week that will help set you up for a successful month ahead. We’re going to talk a lot about the importance of building lean muscle tissue in the coming weeks—and it’s no secret that your protein intake is a critical piece of the metabolic + muscle building puzzle. 🧩 Studies suggest that around 1 gram of protein per pound of ideal body weight is a good starting point. In short, protein is always your anchor. ⚓️ If you’re eating well rounded diet (protein, vegetables, fruits, beans, etc.) you’re hitting your goals! As we begin our Strength + Metabolic Reset next week, I encourage you to focus on your protein intake. Don’t skimp on it. It is the secret sauce when it comes to both strength and metabolism. 💯 Gluten-Free Teriyaki Chicken Casserole - Cotter Crunch

TAKING ACTION: ✅Can you practice progressive overload in at least one of your leg day moves today? Let’s combat muscle loss, friends! Share with me how you practiced progressive overload today! (Bonus points for a picture!) You already know your lower body contains some of the largest muscles in your body. Your lower body is your powerhouse, and strengthening it now will better your overall health—and your longevity. In the past, we’ve discussed how critical muscle mass is for aging and longevity, but to narrow it down a little more, let’s talk about a word called sarcopenia. ❓Have you ever watched a parent or grandparent age and thought, “It looks like he/she is shrinking”? Well, they are! Their muscle mass is literally shrinking due to something called sarcopenia. In short, sarcopenia is a type of muscle loss that occurs as a result of aging; however, it can begin as early as your 30s if you aren’t doing something to prevent it. This means, as you age, the more muscle loss you incur, the more at risk you are for disease, poor cognitive function, falls, the ability to heal/overcome illness/injury, etc. In fact, studies have shown that muscle loss is more dangerous than fat gain! Again, this brings me back to a point I’ve been trying to make since becoming a coach— Focus on what you need to GAIN instead of what you need to lose. This is the answer to finding freedom in your journey. 💯 ⬇️OPTIONAL READING⬇️ A guide to combatting sarcopenia and preserving muscle mass as you get older - Harvard Health

“Small wins are proof that effort is working even when results feel distant. They remind you that progress isn’t dramatic; it’s consistent.” – Times Now News TAKING ACTION: ✅Let me hear your small wins from this week! Did you crush Feast Day and/or our 24-Hour Fast? Something else? Let me know below, and take a moment to brag on yourself! 🎉 Sometimes our results feel distant. I think we can all agree with that— And that’s exactly why focusing on and celebrating small wins is so important. 💯 If we wait to notice (or celebrate) until we reach our biggest goal, we can get down in the dumps. It often feels like we’re trying, trying, and trying, only to feel like the goal is still too distant. When we get caught in this negative mindset loop, it’s easy to give up. But we don’t give up around here. We rise up. We notice our small wins as they happen. And we celebrate. Because we know this is the pattern that works when we want to stay motivated, and ultimately, succeed. 💯