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 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.