Had a great conversation with one of my staff around this topic — let’s see how it could apply in your wellness / fitness journey!

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*.

This conversation stuck with me

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!

It’s a deep dive it o unpack my mini course on how to tackle meal planning, prep, and save money while wasting less food too!!!! This is also about learning basics on calorie awareness (no meal plan or macros taught) as well as tips for saving time too! (Topics attached). We have 14 out of 20 spots open!! That’s still plenty of room. A reminder the prices for the group & premiere memberships increase from $27 to $40 (per group or per month) after March 31. VIP access unlocks all future groups