Why I Prioritize Protein & Fiber Daily

The way you eat in your 40’s can make or break your health. That’s why I prioritize protein and fiber EVERY. SINGLE. DAY.

I've never been a calorie or macro tracker but started to really dial in to monitoring my protein and fiber intake generally last fall. I'm constantly experimenting with different things and staying mindful of how my habits and food intake affect my mind AND body.

Honestly, this exercise also helps me understand my clients better and what they struggle with. I get it, this isn’t the easiest habit to start but definitely gets easier once you do it consistently (though it's never perfect) and also keeps you accountable and more in tune with how your food is nourishing your body. Bear in mind, you don't need to do this forever once you become familiar with what works for you. This is just information to help you truly understand your body better.

Studies show we lose 3-5% of muscle mass per decade starting in our 30s (yes, our 30s!). Whether you're plant-based, carnivore or just a person who eats just about everything, protein and fiber should be something you focus on to optimize your health in all aspects.

I'm currently focused on getting about a gram of protein per pound of my body weight. Keep in mind: what may be 'good' or work for someone else, isn't necessarily good for you (and vice versa). Experimenting is the best part!

My reasons for prioritizing protein & fiber:

• Energy & Satiety

  • To feel my best and have solid energy all day. Protein and fiber are slower to digest so it helps keeps blood sugar stable, which in turn, prevents energy crashes.

• Cravings & Snacking

  • To stay fuller longer and avoid reaching for random snacks and treats. I can have a sweet tooth and when I’m not fueling my body properly, it wants more of those sugary treats! (Shoutout to my fave local French bakery Petite B!)

• Muscle Gains & Aging

  • To help with gains! I'm personally trying to build stronger, leaner muscles as I turn 50 this year and also want to be strong and full of vitality in the years to come.

• Hormone Health

  • Protein and fiber also help balance my hormones. Protein helps build hormones and for women in their 40s, this is especially important. Fiber supports gut health and indirectly impacts hormone balance by aiding estrogen detoxification.

As a perk, I’ve seen my body composition change noticeably within a few months with this specific focus, eating cleaner and also prioritizing more focused strength training into my routine.

How I Track

If you want to start tracking, apps like Cronometer and MyFitnessPal are some good ones. I prefer Cronometer to eyeball my daily intake without obsessing over calories and do notice that I’m more mindful and tend to hit my protein goals when I’m tracking vs. when I’m not.

If this is all new to you, remember to start small, like increasing protein intake at one meal per day to see how it impacts energy and satiety. Nothing changes overnight but little shifts on a consistent basis will move the needle.

And if you’re already further along on your journey, find a way to level up and challenge yourself to hit new highs. Working towards a goal to better your health is always a good thing!

Action Steps

💥 If you’re curious about the benefits of protein more broadly and how to incorporate it more easily, don’t forget to download my free Protein Guide HERE which has the scoop (pun intended). Start building habits now that support your current and future health goals, and your longevity!