This week’s quick tip comes to you mid- protein shake 😄

Protein is often the most underrated nutrient when it comes to energy, satiety, and supporting your metabolism... yet it’s also one of the easiest to improve without overhauling your diet.

When I start working with clients in the Sync Phase of my program, one of the first things we do is look at how their daily intake aligns with their body’s actual needs.
And protein is a perfect place to start, it helps you stay fuller for longer, supports muscle recovery, and keeps your blood sugar stable throughout the day.

As we move into our peri and menopausal years, our bodies naturally become less efficient at using protein to maintain and build lean muscle...this is called anabolic resistance.
That means we actually need a little more protein than we did in our 20s or 30s to support muscle, metabolism, and hormone balance.

“How much protein should I eat?” is one of the most common questions I get.

👉 There’s no magic number... it’s about your lifestyle, your goals, and your body.

Start by simply adding a little more to each meal, a palm-sized portion of protein (like eggs, fish, chicken, tofu, or a shake) is a great baseline.
Small, consistent upgrades make the biggest difference over time.

This week, try paying attention to how much protein you’re getting, and how your energy or cravings respond when you slightly increase it.

Jemma

Elevate Nutrition & Behavior Change Expert

PS.If you’re not sure what the right balance looks like for you, that’s exactly what we explore in my coaching, finding your personal rhythm with food so it works with your body, not against it!

Book your Free Nutrition Discovery Call Here!