Happy birthday 3 in a row to @Shauna Bastian (Saturday) @Lauren St. Clair (Sunday) and @Rachel Salinger (Monday)!!!! We’re so glad you’re here and part of our crew! I hope you celebrated your amazing lives in a special way - you deserve it!

Start here: ✔ 1.0 – 1.2g per kg of body weight(= about 0.45 – 0.55g per lb) This covers MOST adults *This is based on guidance from leading experts on protein research like Dr. Stuart Phillips EVERYDAY ACTIVE ADULT (working out 3–4x/week with strength training) Target: 1.0 – 1.3g/kg (0.45–0.6g/lb) If you weigh 150 lb: ~70–90g/day This supports muscle maintenance + gradual progress EXTREMELY ACTIVE ADULTTarget: 1.4 – 1.6g/kg (0.65–0.75g/lb) 150 lb example:👉 ~95–110g/day” Think: marathon training, CrossFit, bodybuildingMost active people do need this much. AGING (50+) Target: 1.2 – 1.4g/kg (0.55–0.65g/lb) If you weigh 150 lb: ~80–95g/day Why slightly higher? Your body becomes less efficient at using protein and slightly higher amounts helps maintain muscle USING GLP-1 MEDS Target: 1.2 – 1.5g/kg (0.55–0.7g/lb) 150 lb example: ~80–105g/day Why? Rapid weight loss = higher risk of muscle loss → protein + strength training are KEY here MOSTLY SEDENTARY Target: 0.8 – 1.0g/kg (0.35–0.45g/lb) 150 lb example: ~55–70g/day If you’re not training intensely, you don’t need high protein intake POSTPARTUM + BREASTFEEDING Target: 1.2 – 1.5g/kg (0.55–0.7g/lb) Weighing about 150 lb: ~80–105g/day Supports: ✔ recovery ✔ milk production ✔ maintaining muscle Here’s the part that Dr. Phillips says matters most: You don’t build or maintain muscle from protein alone - You build and maintain muscle from strength training. Protein supports the process—but it’s not the driver. Which means if you’re not: ✔ lifting weights ✔ prioritizing sleep (7–9 hours) ✔ actually resting + recovering …then increasing protein alone isn’t going to give you the results you’re looking for. As your coach, I love that it’s not my job to know all of the answers. It’s my job to stay educated, then link arms and partner with you to co-create the plan that’s best for your personal needs (and wants). I am confident we will be able to learn, adjust, and figure it all out *together*.

Hello everyone! One of the best things about having people alongside you on your journey is how much you can share resources, tips, tricks, and more to stay accountable and excited about moving forward. I've had enough requests for "recipe shares" -- anything that is quick, healthy, simple, "family/hubby approved" can all be shared HERE in the comments! Share links, or photos of your favorite ideas and let's make eating healthy feel exciting, energizing, and DOABLE! (I'll share a couple snapshots of my faves from my own cookbook as well!)

Hi everyone, as many of you know I posted here about taking on a 6 week challenge and part of that is actually lowering the amount of protein (and calories overall, to move from maintenance calories into a deficit). It’s something I actually want to do just because it’s been a while (probably since July 2024!!) since I’ve taken on a fat loss phase and I thought it was time to give it a try. I decided to learn a little bit more about some of the updated research on protein intake, totals needed, and just keep an open mind as I entered this challenge — and you know me, I love my research. Dr Stuart Phillips is the leading researcher on protein (especially regarding aging and athletics). This is a nerdy podcast episode where they really hit on many different topics but it is higher level thinking so you’ll want to be ready for a more complex conversation and learning. But if you’re a nutrition science nerd and endless learner like me, you will love this full episode: https://www.youtube.com/watch?v=ylMI6rleLCE the description has marked on topics if you want to skip around! ** One thing I’ll admit is that this concept of lowering my protein when I’ve always heard that “more is better” concept has been hard to try and rewire and accept!! But getting uncomfortable and trying new things, trusting the process (AND THE SCIENCE) is something I know is required for progress… so I’m working on giving it a try! I’m curious on your thoughts on this topic. 👇🏼 As always, I never know “it all” and I’m always a learner, coaching with humility and not afraid to admit “I was wrong”. I’m always open to discussion and hearing points of view that you all might have. Hopefully you’ll give the podcast or at least this attached video a listen!

Happy Sunday everyone! My 6 week “challenge” — just dialing in for my beach trip in 40 days starts today, but I have been getting in the right mindset for a few days now!! Yesterday was the first Saturday in MONTHS that I’ve ended in a calorie deficit and I didn’t even do a “real” workout (but lots of fucking steps lol). I made a ton of intentional decisions like taking my food and snacks out with us for activities, not buying or picking at food that the boys got, and making dinner at home based on the room left in my plan knowing I really wanted to land in a deficit for the day. Today my goal is 3 indoor walks around 10 mins each because it’s raining and I don’t think we will get out. Wesley has swim lessons and I have plenty of housework to do as well - laundry, changing the sheets, general organizing. Curious how you’re all doing!