Hey Reader,

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"I normally ride 12-13 mph down Dobbin Road. We were clocking 16 mph on Sunday!" The Bike Guy said over dinner.

"Really? I didn't realize how fast we were riding. I was just riding like I always do." I said

He thought I was trying to chase down another group of riders out in the distance to see who they were. Nope.

I didn't even notice them until we were about 2 miles out from them. THEN I started to chase.

The Bike Guy probably thought, "oh shit, she's got another gear in her!"

To be fair, we both started chasing his wheel slightly in front of mine, then mine in front of his.

How was this possible at 45 and 55 years old?

I'll admit. My body has changed in the past 18 months, but not like I expected, being over 40.

I'm stronger. I have more energy (most days).

I heard you. And no. I haven't lost weight. 😉 The scale has stayed the same. BUT!

I'm not bogged down with anxiety and stress like I was with city life a couple of years ago.

I eat more protein AND more complex carbs consistently instead of shortchanging my body out of fear of post-40s weight gain.

I eat cookies with dinner and tortilla chips with black bean dip and guac for lunch.

I eat a legit breakfast daily.

No, coffee is NOT a meal - even with collagen or fancy mushroom powder!
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The menopause transition is a remodeling of who you were and who you want to be.

A remodel is a frustrating process, no matter if you're remodeling a kitchen, bathroom, or your body.

Musculoskeletal syndrome affects 70% of women in midlife.

Symptoms like joint pain, muscle loss, and increased risk of low bone density happen thanks to the fluctuating and eventual drop in estrogen during menopause. However, it doesn't have to be doom and gloom!

​Researcher Dr. Douglas Paddon-Jones (1969-2021) is known for his work on skeletal muscle preservation and well-being in aging.

According to his decades of research, a “Protein threshold” of about 30 grams of protein per meal promotes muscle protein synthesis in people over 40.

What can you do to support bone health with day-to-day eating?

Aim for 25-30 grams of protein per meal.

Frontload your day with a protein-rich breakfast and lunch to enhance muscle protein synthesis.

Don't restrict complex carbs!

Eat adequate complex carbs like whole grains, beans and lentils, nuts and seeds, and fresh produce to give your body and brain the energy they need, WITHOUT having to convert protein to glucose to fuel your brain.

Try to be consistent with the physical activity you enjoy most days. Add in resistance training 2-3 times per week.

Dr. Paddon-Jones’ research showed that resistance exercise, and more protein earlier in the day, can increase lean body mass compared to increasing protein intake alone.

​Read this blog post for more info.

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Just tell me what to eat!

Use the Main and Supporting Characters of Protein strategy to easily get 25-30 grams of protein at each meal without weighing, measuring, or tracking.

Click below to download a list of each type of protein.

​Main - Supporting Characters of PRO.pdf​

Use the lists as a starting point for your weekly grocery list so you always have these pantry/fridge/freezer staples on hand to make quick meals.

To make a meal with 25-30 grams of Protein:

Start with 1 serving (4-6 oz) of a main character

Add 2-3 servings (1/4 - 1 cup) of supporting characters

Examples:

Burrito bowl: 1 cup brown rice or quinoa, 1/2 cup of cooked black beans, 4 oz of grilled chicken or tofu, 2 handfuls of greens, roasted or fresh veggies, 1/4 cup salsa, 1/2 avocado sliced, 1/4 cup toasted pumpkin seeds

Overnight oats: 1/2 cup rolled oats, 1 cup soy milk (main character), 1/4 cup walnuts, 1/2 cup Greek yogurt, fresh fruit

Lunch wrap: 1 whole grain tortilla spread with 1/2 cup hummus, 4 oz grilled salmon, 2 Tbsp of feta cheese, 2 Tbsp chopped Greek olives, 1 handful of mixed greens, 3 cherry tomatoes sliced, 4 cucumber slices

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Can you spot the main and supporting characters in each example?

What's your favorite main character of protein? What supporting characters do you love?

Hit reply, and I'll send you 3 quick meal ideas 😎

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Remember, eating shouldn't be complicated.

But you might need practice when it comes to "showing up, thinking about it, and giving a shit," without food rules.

That's ok! You can hit reply with questions anytime.

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Enjoy the weekend savoring food and your body (and grocery shopping for main and supporting characters of protein!)

Amanda

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PS: Looking for more quick strategies to make meal planning easy? Click here to get on the waitlist for my Intuitive Eating Made Easy Course. Registration opens again in June!

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PSS: What can you do to support bone health with day-to-day eating? Aim for 25-30 grams of protein per meal. Frontload your day with a protein-rich breakfast and lunch to enhance muscle protein synthesis. AND don't restrict complex carbs! Scroll up to download the Main and Supporting Characters of Protein strategy and meal ideas.