Food
Protein at breakfast
The meal most women under-eat protein at, and the one where it changes the rest of the day.
What to do
25–30g at breakfast. That is roughly three eggs, a large bowl of Greek yoghurt, or a scoop of protein powder in whatever you already drink. Toast and coffee is about 6g, which is why eleven o’clock feels the way it does.
Decide it the night before, when you set your alarm.
On a hard day: A scoop of protein powder in your coffee. Thirty seconds.
When you might notice
Steadier energy within a few days. Body composition takes months.
Roughly what it costs
Free
What this is based on
Protein needs rise in midlife while intake usually does not, and front-loading it supports muscle retention alongside strength training.
Well established
Worth checking first
- Worth a word with your provider first if you have kidney disease.
What this is for
Also worth knowing about
Creatine monohydrate
Not just for gym bros. It fuels brain cells the same way it fuels muscle.
Strength training
The single most evidence-backed thing on this list — for metabolism, bone, and mood at once.
A walk after eating
Ten minutes after your largest meal does more for blood sugar than an hour at another time.
Gentle mobility
For the mornings when everything is stiff and strength training is not happening.
Guía is not a doctor and none of this is medical advice. It is here so you can have a better conversation with someone who is. Who made this
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