How to Pack in the Protein

Jan 14, 2025

Hello Dear One!

If you're a woman over 40 who's being force fed the need to eat more protein - I GOT YOU!

I'd like to share some basic guideliines around upping the flesh (animal or plant based) in your life.

Here are a few things to help calm your mind around not getting enough, and some good benchmarks to mind.

Men generally need around 150g/day, and women 100g/day (I've read 90g as well).

You may need more but you probably do not want to be eating less.

Some people will also use their desired lean body weight as a guide.

Ie: if you want to weigh 150 lbs or 130 lbs- eat that number of grams of protein.

When we aim to get a certain amount please remember to think about the average for the week, vs the total for each day.

We don't need to be so precise and with that I'm assuming that some days you might eat less but some days you will undeniably eat MORE.

Also as an FYI a Fat Burner's system is additionally more forgiving in the sense that we both preserve muscle (never sacrifice it for energy, as sugar burners can sometimes do based on diet and exercise), and we also recycle protein.

And what that might mean in relationship to how that impacts a Fat Burner's exact protein needs?

I'm not 100% sure.

But I'll take the understanding of additional grace and trust it enables me to mostly get what I need all of the time.

Also regarding protein synthesis (making muscle from the protein we're consuming), the body needs at least 20 g of a complete protein to trigger that reaction.

Additionally the body needs a good 4 hours to RESET that process - so eating THREE TIMES a day MAX is best if this is your priority.

Fat Burners eat two times a day generally, and once a day for many of us (me included).

I've had the amount of protein that's able to be synthesized at once challenged - but I have to say as a muscular 47 year old female, the benefits of eating less often outweigh these concerns that seem unfounded.

(But you do you.)

And lastly one of the greatest struggles I hear on repeat which STUNS me is the CHALLENGE of ingesting all this protein.

How to easily handle that would be to choose leaner meats/offerings.

The leaner the meat the lower the calories and the more protein for any given portion.

If you find yourself filling up well before you hit the numbers you're aiming for - go lean and see how you do.

One of my favorite options are chicken tenderloins.

They're even lower calorie and higher protein than chicken breasts and I find them to be reliably juicy.

Seafood or poultry are reliably leaner, and any type of leaner meat or lower fat dairy work well. Basically if you have the option take it.

And if you ultimately love the fattier cousin of whatever you typically enjoy - adjust. But start low and see how that treats you.

Additionally a super easy way to incorporate more protein into a meal is to have a variety of offerings.

Sometimes I'll have ground hamburg (95%) AND chicken tenderloins.

I'll often have 0% Greek yogurt or cottage cheese in dessert form to ensure my meal is filling (why I often prioritize protein honestly) and protein abundant.

And lastly if this is really a focus for you - I'd encourage anyone to track their food on a free app (like MyFitness Pal) especially if you haven't ever done that.

It's great to get a sense of what is really going on to either ensure, or correct, what's happening to get you what you want.

And one last thing I'll say is that the EASIEST way to make sure a particular amount of protein happens while keeping to a reasonable amount of calories AND while not getting stuffed in the process is to PRIORITIZE PROTEIN in your meal.

Carbs are quickly filling but not lasting.

If that's the leading lady in your meal (like it is for many) it can be easy to have a boat load of pasta with a meager 6 oz of chicken and consider that a meal.

Measure/consider your protein FIRST and then fill in with the carbs you intend on having (and the fat that might go along with the rest as well).

This will become easy and obvious when you start doing it and consuming your 100g, 130g, 160g+ for whatever your desired weight is.

So check it out.

Would love to hear what you've been doing and would love to hear if you incorporate some of these tactics and what happens as a result!

Also - TOOT, TOOT! The BOOST is currently happening.

Here's what some are saying!

And if you haven't already make a note that our next

Fat Burner Outing is:

Saturday 1/25 at 6pm

Restaurant in PVD: TBD

Please be in touch with interest for a headcount.

- D (after 2 weeks in Italy having pasta and wine daily)

- David (after a BIG STALL where he didn't let go of my hand, kept baby stepping forward with a few different approaches, and...now he's MOVING again!)

- K (day 16!)

AND if you're a woman over 40 who'd like to lose 8-15 lbs in a month by getting metabolically wired to burn her own fat creating more energy and slowed aging - check out Fat Burning PRO!

And if you're keen to get this lifestyle LOCKED in, fine tuned, while also learning how to do EXTENDED FASTing for even faster weight loss and high octane health (really, really) - check out our newest offering: Fat Burning PRO EXTENDED.

So excited to get to offer so much support (products, tools, additional mini programs, training, coaching+++) for even longer with this 3 month program.

Please set up a time to talk if you've been in wonder about what next steps might be best for you.

To getting you clearer on how the body works in order to make it work for you.

xo, M

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