There is a lot of talk about protein lately. I consider protein as the “great stabilizer” that helps to regulate blood sugar, balance hormones and help with muscle repair. As we get older, our need for protein definitely increases (as estrogen declines!). In fact, guidelines recommend that women over 50 eat 0.45–0.55 grams of protein per pound (1–1.2 grams per kg) of body weight daily — or 20–25 grams of high-quality protein per meal.

If buying meats and budget allows, opt for grass fed beef, wild caught fish or organic meats.
Plant based options are also a terrific source of protein that do not cost as much and are great for the planet.

To eyeball, the palm of your hand (and the thickness of a deck of cards) is equivalent to 3 ounces of protein.

What are my top 10 reasons to eat protein as we age?

✅ Muscle Mass – protein helps to prevent sarcopenia (age related muscle loss)

✅ Metabolic rate – protein increases resting metabolic rate which helps with weight loss

✅ Hormonal regulation – protein is involved in producing hormones that regulate metabolism, appetite and stress.

✅ Blood sugar control– protein acts as the ”brake” to blood sugar and helps to keep your blood sugar balanced.

✅ Immune system function – protein is essential for helping to create antibodies to keep your immune system strong.

✅ Brain health – higher protein intake is associated with better cognitive function

✅ Recovery and repair – protein is critical for muscle repair after exercise and to improve performance.

✅ Skin, hair and nail health – Collagen protein plays a vital role in keeping skin elastic and hair and nails strong.

✅ Longevity – Research shows that a higher muscle mass is linked to increased longevity and quality of life as we age.

✅ Bone health – Adequate protein intake contributes to bone density, reducing the risk of fractures and osteoporosis as we age.

Often times it is tricky to get enough protein in your diet (especially if you are plant based). Here are a few great options.

I recommend leaning on a protein powder or collagen powder for an extra supplement (you can check out @organikahealth – link in my bio and use discount code JOEY25 )

Of all your meals – it is very important to start your day off with enough protein to help regulate your blood sugars. Here are my top 3 breakfast recommendations for you!

High protein chia pudding – 33g of protein

✨1/4 cup of chia seeds (7g of protein)
✨1 scoop of vanilla protein powder (20g of protein) – I use @genuinehealth vegan vanilla protein powder
✨1 scoop of collagen – 5g of protein I use @organikahealth
✨1 cup of almond milk (1 g of protein)
✨1/2 cup of raspberries or blueberries
✨1/2 tsp of maple syrup (optional)
✨1/2 tsp of vanilla extract

Place almond milk, protein powder, collagen, maple syrup and vanilla extract into a glass mason jar, put top on and shake until the protein powder is dissolved. Once dissolved, add chia seeds and half a cup of of the berries into the jar and stir well, mashing up the berries while stirring. Place in the refrigerator for at least 2 hours or overnight for pudding to thicken. Remove from fridge when ready to eat, stir and enjoy!

🍫Chocolate peanut butter banana protein smoothie =35.5 g of protein

✨2/3 cup of almond milk (1g of protein)
✨1 scoop of chocolate protein powder (20g)
✨1 scoop of chocolate collagen (8g)
✨1 medium frozen banana
✨1 tbsp of chia seeds (2.5g)
✨1 tbsp of natural peanut butter (4g)

Add all ingredients to blender. Blend on high and enjoy!

🫐Greek yogurt and berry parfait = 31 g of protein

✨1 cup of Greek yogurt (20g of protein)
✨2 tbsp of chia seeds (5 g of protein)
✨1/2 cup of mixed berries
✨1 ounce of almonds (6 g of protein) Do you want my high protein breakfast guide? Comment highprotein below and I will send it to you! 💕