weight

Is protein YOUR missing piece? Research shows most women aren't eating enough. When working with clients, I found many women were eating 50 grams a day OR LESS! This isn't ANYWHERE NEAR ENOUGH! 

1. Protein is broken down into amino acids, which are the building blocks for organs, hormones, enzymes, and even antibodies. 

2. Protein is necessary to build and rebuild muscle. If you want to add or even maintaintle muscle mass, you need to eat sufficient protein. 

3. Protein has a stabilizing effect on blood sugar, especially when consumed at breakfast. It reduces jitteriness, agitation, and mood swings, and improves sleep.

4. It helps with feeling full and satisfied. 

5. It prevents muscle wasting. Higher protein diets can benefit both older adults and people who suffer from chronic illness who are susceptible to muscle wasting. 

Even with a moderately low protein intake, your body will start showing subtle signs that it isn't getting enough. Here are the major ones: 

1. You get sick regularly. Lack of sufficient protein takes its toll on your immune system. Studies show even marginally low protein intake may impair immune function and your body's ability to fight infections like colds and flu. 

2. Hangry/shaky between meals. Protein helps stabilize blood sugar by blunting the absorption of carbohydrates. This leads to beneficial changes in metabolic, cardiovascular and inflammatory markers. It also improves satiety, which means you feel less hungry and cranky in between meals. 

3. Thinning hair and brittle nails. Hair, skin, and nails are largely made of protein, specifically collagen and keratin. If you lack these proteins, you may start noticing dry, flay skin, ridges on your fingernails, and thinning hair.  This product has also helped tremendously with my hair, skin and nails: https://m.lfstps.com/lv213/CHw3X 

Sulfer-Containing amino acids influence our ability to detox, and combat free radicals and DNA damage. 

4. Exhaustion or lasting soreness after exercise.  Slow recovery and muscle repair after exercise is a key sign of inadequate protein intake. Minor injuries or pain that would otherwise resolve quickly can stick around for much longer if you're not getting enough protein. 

5. Weakness or chronic fatigue. If you feel weak, lethargic, or tired all the time, this is a classic sign of poor of low protein intake. It's usually coupled with an inability to stay warm. 

6. Low Libido. While often normalized for women, a loss of libido can be an indication your body is deficient in protein! Low protein intake causes low testosterone levels, which causes a decline in sexual function, muscle tissue, and red blood cells. Women...it's time to eat! 

Include high quality protein at each meal and as a snack when possible. Focus on foods high in bioavailable protein, essential amino acids, and sulfur-containing amino acids. These foods are also rich in fat-soluable vitamins (necessary for bone health), B Vitamins, and heme iron. Heme iron is the form of iron that is digestible to the human body. Lastly, fat soluble itamins help minerals deposit into bones and teeth! Poor bone density and reoccurring dental issues (root canals, cavities, etc) are a sign of too low fat soluble vitamins and low quality protein intake. 

Have you ever struggled with unexplained weight gain, brain fog, low energy, and/or lower belly bloat? 

Until about the age of 45, I had zero issues shedding the extra 10 pounds I always gained over the winter months. But my first summer past 45, I could not no matter how hard I tried. 

Beginning in your late 30's, 40's, & 50's, there is a progressive loss of ovulation, and a DECLINE in progesterone and estrogen. These fluctuations influence our insulin, and so many of us struggle with excessive cortisol levels. 

This leads to the unexplained fat deposition (typically in the mid-section) & weight gain occurs WITHOUT any changes to your typical diet or activity level. But there are things that can be done to support these hormonal shifts, prevent weight gain, and even lose fat. However, diet and exercise MUST be approached differently than it was in your 20's and early 30's. 

Adjustments we need to make: 

1. No longer skipping meals. Instead eating 3 well rounded ones spread apart by 3.5-4 hours. Aim for 120-140 grams of protein in a day. If I snack, it's usually a Ningxia Red packet and yogurt or some other protein like Beef Sticks.

2. Begin each day with 20-40g protein and eat within 60 minutes of waking.

3. Rather than fasting in the morning, fast 3 hours before bed.

4. Prioritize sleep by getting at least 7-8 hours. See previous blog post for tips if your struggle with sleep. 

5. Swap the HIIT (high intensity interval training) for weight training minimum of 3x a week. 

6. Swap the long distance running to walking 8,000-10,000 steps a day on an incline. 

7. Prioritize relationships whether that is time with family of friends. We are meant to live in community.

Other things I personally have used to help support my hormones as well as support a healthy weight are Progessence Plus from Young Living and FemiGen or EndoGize. I'll put a link here that explains HOW they are supportive. https://m.lfstps.com/44ao5/CHw3X  My husband has joked for the last 10 years that if we were ever stranded on a deserted island, I had better have my PP (Progessence Plus) with me! I'm definitely very moody without it and keep it right next to my toothbrush so I don't forget to use it morning and night. What I didn't know until a  couple of years ago though, is that our bodies CANNOT make healthy hormones if we are not getting enough protein in a day. When I started really focusing on getting adequate protein this past year, I noticed my moods were better, my digestion was better, sleep was better, and my weight stabilized. 

I hope these little insights are helpful and encouraging to you! We're all learning together!

Blessings!

Melinda Haak