4 Simple Ways to Apply New Protein Research to Your Busy Life
Unless you have avoided health news, you are likely aware that many authorities in the medical and science fields are finding that women need much more protein than we previously thought. This is particularly the case for women in perimenopause and menopause. This applies even to the most sedentary individuals. Even if you do not have a busy schedule, perform high-intensity workouts, care for many people around you, etc. – you need more protein than you thought just to live.
And if you are busy, active, caring for others, etc. (which let’s face it, is most of us at this stage in our lives!) – it is important to understand how the new protein research applies to you.
For those of us who regularly exercise, we do so often for many reasons:
To maintain lean muscle
To continue to fit into our clothes
To increase bone density
To improve brain health
To lose weight
To live a long life
All of these reasons and many more point to one activity that is critical to your wellness routine: protein consumption. Yes, you probably need to eat MORE protein than you currently do to achieve the results you want.
Don’t worry. Most of my members undereat and over exercise to work toward the same goals you have: to look and feel good, and to live a long, healthy life. They too can’t get out of their heads the “work hard(er)” to get what you want…a healthy body.
They are also still under the impression that, like you, the less you eat, the better you’ll look. I know. That little voice in your head keeps telling you this lie. She creeps back into my head every now and then, and I tend to shout right back at her!
I realize that even the Washington Post may disagree with the latest research on how much protein a perimenopause and menopausal woman requires. But as passionate as I am to help women feel good in their bodies, I keep my eyes on the facts and the research. I constantly pour over the data and studies. (I shared what the research says for our protein needs in my last Stylebook article!)
So now we know we need more protein than we currently get and we understand why, but here’s the million-dollar question:
How do you turn the new research into a belief and a commitment? How do you put it into daily practice?
Here are four simple but highly effective ways to get started.
1. Eat Breakfast
Most researchers and articles agree: the right balance of protein consumption is to consume it in thirds or quarters equally throughout the day.
If this is the case—and the data confirms that it is—then you need to eat breakfast. Yes, I know, this is blasphemy, especially if you are an “IF’er” like I used to be. Here’s the thing: Intermittent Fasting though was not developed for women above 40 and definitely not for someone who leads a busy and stressful lifestyle. With IF, the stress of fasting is hard on your body. Add this stress on top of an already overloaded lifestyle and your body suffers. You need the calm, the fuel, of a protein-rich breakfast. It keeps your metabolism happy, helping you avoid the “peaks” and “valleys” of sugar spikes.
2. Start Each Meal with Your Protein
When you review menus, create meal plans, or peruse recipe books, start with the protein. Use one of the many macronutrient calculators on the market to determine how many grams of protein your serving would give you, then fill in the plan of your plate (with healthy fats and carbs). Want more guidance on how many grams of protein you need? Download my free guide here!
3. Plan Meals and Stop the Madness of Skipping Meals
“I’ll eat later.”
Do you ever find yourself saying this during a busy day? I too get caught up in this excuse. Yet I know the impact of fasting on our bodies, particularly our very busy bodies. Our metabolism slows to a halt and body composition eventually catches up with the water weight we may/may not shed. It is not a way to lose or maintain weight.
Planning ahead on your meals, particularly in getting enough protein throughout the day, will not only help you achieve your protein in grams but will likely also help you avoid the “hangries” and the snacking, which lead to insulin spikes and weight gain.
Easier said than done, right? Small positive changes, though, can turn into healthy habits. Spend 15 minutes on a Sunday meal planning, have a “quick lunch” solution (go-to healthy takeaway or pre-order lunch delivery) ready, or schedule 30 minutes for lunch with a friend to ensure you properly fuel your afternoon. (Be sure to check out my YouTube channel for ideas on protein-rich meals that are simple and delicious.)
4. Eat. Chew your calories, don’t drink them.
It is tempting to drink a smoothie or to eat a “protein bar” instead of a meal. It almost seems like a reward since we aren’t really all that hungry at the time, right. When we lead the busy lifestyle we are all leading, we are also not able to pay close attention to how hungry our bodies really are. If, on occasion, you reach for that smoothie or bar, don’t stress. But aim to regularly eat real food that you chew – not drink.
You Probably Also Need More Fiber in Your Diet
I’d be remiss if I didn’t share that most medical and nutrition scientists and medical professionals agree we are also lacking in fiber consumption. With added protein especially, even without it, getting ample fiber is crucial to our gut and whole health. Most agree we need between 20-30 grams of fiber each day. Talk to your medical professional about the best ways to incorporate more fiber into your diet, but I can tell you with a little research you will find credible sources with lists of fiber-rich food you can add to your meals.
Protein and Heavy Lifting Is Key to Building Strength
Thankfully, there are many studies that support this protein trend. But like I love to tell my members, clients, and readers, the key to building strength – especially after your 30s – is adequate protein intake and strength training. Women who tell me they cannot lose weight now that they’re older are often not eating enough (protein) and are definitely not lifting heavy. I mean heavy enough!
It’s time to learn how to properly fuel and move your body at this age to build strength and feel better. If you want to learn more actionable ways to do that, I invite you to join my free webinar “3 Ways to Build Strength This Summer” on Wednesday, May 28 at 12:30pm ET. Learn more and sign up to attend and receive a link to the recording on my website!
