If you’ve been looking in the mirror lately thinking, “Who even is this woman?”—the stubborn weight that won’t budge, the hormonal rollercoaster, the skin changes, the dips in energy and even libido—I see you. This season of life can feel so frustrating, but you are absolutely not alone.
Here’s something simple (but powerful) you can start tomorrow morning: get at least 30 grams of protein in your first meal of the day.
Why does this matter so much now?
Once we hit our 40s and 50s, our bodies naturally start to lose muscle. That’s why our metabolism slows down, cravings get more intense, and it feels harder to maintain our weight. But here’s the good news: getting enough protein first thing helps to…
Protect your muscle mass, which keeps your metabolism humming.
Stabilize your blood sugar so you don’t crash and crave all the things by 10am.
Support healthy hormones and skin (yes, protein is a big deal for collagen, too).
Boost your energy and focus so you feel more like you again.
The research backs this up
Studies show that diets with at least 25–30% protein help with muscle preservation, better body composition, improved satiety, and even lowering triglycerides. It’s not just about weight—it’s about feeling balanced from the inside out. Here are some research highlights:
Improved Muscle Preservation A study published in the "American Journal of Clinical Nutrition" found that a high-protein consumption of 1.07-1.9 grams of protein per kg of body weight each day improved muscle preservation and fat loss with a calorie deficit. It also showed to lower blood triglyceride levels.
Enhanced Body Composition and Satiety Research from the "Journal of the Missouri State Medical Association" suggests that a diet with 25-30% protein improves weight management and body composition. It also helps to control appetite.
How do you actually get 30 grams without making a huge production?
You don’t need an elaborate breakfast! Here are a few easy ideas:
5-Minute Savory Omelette – throw in some cheese or leftover chicken for extra protein.
Cottage Cheese Bowl – add berries, chia seeds, or a drizzle of nut butter.
If you’re ready to give your metabolism, hormones, and energy an even bigger boost, I’m obsessed with Oliveda I01.
It combines hydroxytyrosol—an olive-leaf polyphenol shown to support weight management, insulin sensitivity, and hormone balance—with camu camu, one of the richest natural sources of vitamin C.
Research shows hydroxytyrosol can help reduce visceral fat and inflammation,
While camu camu supports a healthy gut microbiome, improves glucose metabolism, and can even increase energy expenditure.
Together, they help balance hormones, support mood, and boost energy from the inside out—exactly what we need in this season of life.
(You can check it out here if you’re curious. I personally use it daily and love how steady and clear I feel.)
Friend, these small shifts add up. Hitting that 30-gram protein target in the morning and nourishing your body with the right nutrients can help you feel more like yourself again—stronger, more energized, and more in control.
