The hardest part of transitioning out of a calorie deficit may not even be hitting the macros, sometimes it’s rewiring our mindset. Confession: Earlier this spring, I spent 6 weeks laser-focused on fat loss, and it went great. Now, even though I know my body needs more fuel to recover, build muscle, and perform well, I've noticed that I’m not trusting the process. I’m still looking for a deficit in my food tracker… but that’s against the plan. The funny thing is, when I eat enough carbs and fuel my body properly, my workouts are incredible — Just in the last week, I’ve PRed, I’ve felt strong, I have more energy throughout the day, I recover better. As a COACH for others — I know this. But knowing and believing, especially when it comes to myself, aren't always the same thing. That's why so much of the work I do with women isn't just about giving them macro targets….It's about helping them build trust in themselves and understand what their body actually needs in different seasons. I know how to be a good coach because I literally understand it as my own “ideal client”. Sometimes the thing standing between us and our goals isn't simply the nutrition… It’s being afraid to just get out of our own way and trust the damn process.

Had a great conversation with one of my staff around this topic — let’s see how it could apply in your wellness / fitness journey!

Start here: ✔ 1.0 – 1.2g per kg of body weight(= about 0.45 – 0.55g per lb) This covers MOST adults *This is based on guidance from leading experts on protein research like Dr. Stuart Phillips EVERYDAY ACTIVE ADULT (working out 3–4x/week with strength training) Target: 1.0 – 1.3g/kg (0.45–0.6g/lb) If you weigh 150 lb: ~70–90g/day This supports muscle maintenance + gradual progress EXTREMELY ACTIVE ADULTTarget: 1.4 – 1.6g/kg (0.65–0.75g/lb) 150 lb example:👉 ~95–110g/day” Think: marathon training, CrossFit, bodybuildingMost active people do need this much. AGING (50+) Target: 1.2 – 1.4g/kg (0.55–0.65g/lb) If you weigh 150 lb: ~80–95g/day Why slightly higher? Your body becomes less efficient at using protein and slightly higher amounts helps maintain muscle USING GLP-1 MEDS Target: 1.2 – 1.5g/kg (0.55–0.7g/lb) 150 lb example: ~80–105g/day Why? Rapid weight loss = higher risk of muscle loss → protein + strength training are KEY here MOSTLY SEDENTARY Target: 0.8 – 1.0g/kg (0.35–0.45g/lb) 150 lb example: ~55–70g/day If you’re not training intensely, you don’t need high protein intake POSTPARTUM + BREASTFEEDING Target: 1.2 – 1.5g/kg (0.55–0.7g/lb) Weighing about 150 lb: ~80–105g/day Supports: ✔ recovery ✔ milk production ✔ maintaining muscle Here’s the part that Dr. Phillips says matters most: You don’t build or maintain muscle from protein alone - You build and maintain muscle from strength training. Protein supports the process—but it’s not the driver. Which means if you’re not: ✔ lifting weights ✔ prioritizing sleep (7–9 hours) ✔ actually resting + recovering …then increasing protein alone isn’t going to give you the results you’re looking for. As your coach, I love that it’s not my job to know all of the answers. It’s my job to stay educated, then link arms and partner with you to co-create the plan that’s best for your personal needs (and wants). I am confident we will be able to learn, adjust, and figure it all out *together*.

This conversation stuck with me

Hi everyone, as many of you know I posted here about taking on a 6 week challenge and part of that is actually lowering the amount of protein (and calories overall, to move from maintenance calories into a deficit). It’s something I actually want to do just because it’s been a while (probably since July 2024!!) since I’ve taken on a fat loss phase and I thought it was time to give it a try. I decided to learn a little bit more about some of the updated research on protein intake, totals needed, and just keep an open mind as I entered this challenge — and you know me, I love my research. Dr Stuart Phillips is the leading researcher on protein (especially regarding aging and athletics). This is a nerdy podcast episode where they really hit on many different topics but it is higher level thinking so you’ll want to be ready for a more complex conversation and learning. But if you’re a nutrition science nerd and endless learner like me, you will love this full episode: https://www.youtube.com/watch?v=ylMI6rleLCE the description has marked on topics if you want to skip around! ** One thing I’ll admit is that this concept of lowering my protein when I’ve always heard that “more is better” concept has been hard to try and rewire and accept!! But getting uncomfortable and trying new things, trusting the process (AND THE SCIENCE) is something I know is required for progress… so I’m working on giving it a try! I’m curious on your thoughts on this topic. 👇🏼 As always, I never know “it all” and I’m always a learner, coaching with humility and not afraid to admit “I was wrong”. I’m always open to discussion and hearing points of view that you all might have. Hopefully you’ll give the podcast or at least this attached video a listen!