Body Recomp, Confidence, and Protein: The Busy Woman’s Guide to True Transformation

NUTRITION
Exactly how to eat 135g of protein per day on a 1600 calorie plan

You’ve heard it over and over: eat more protein.

But if you’re a busy woman trying to manage your hormones, support your metabolism, and keep your energy up (without living in the kitchen or feeling like you’re on a “diet”), actually hitting those protein goals can feel overwhelming.

Here’s why protein & fiber matter so much:

• Protein helps regulate blood sugar, balances hormones, supports thyroid function, and builds lean muscle (which keeps your metabolism humming).

• Fiber supports gut health, keeps you full, and helps balance estrogen — which is especially important for women under chronic stress or dealing with hormonal fluctuations.

Most women trying to feel better, lose fat, and heal burnout do best around:

• 130–150g protein per day

• 25–35g fiber per day

The problem? The average busy woman is eating closer to 50–70g of protein — and wondering why she’s always hungry or struggling to see results.

So let’s make it simple.

Your Sample 1700 Calorie / 140g Protein Day

Target: 1700 calories, ~140g protein, ~30g fiber

Meal 1: Protein-Packed Breakfast (35g protein)

• 3 whole eggs + ¾ cup egg whites (scrambled)

• ½ avocado

• 1 slice sprouted grain toast (or Ezekiel bread)

• ½ cup berries

  Calories: ~400
  Fiber: ~8g

  
  Snack 1: Protein Coffee (25g protein)

• 1 scoop protein powder (like Polar Joe Co) mixed into almond milk or Redcon1 mixed into black coffee.

  Calories: ~200
  

  Meal 2: High-Protein Lunch (35g protein)

• 5 oz grilled chicken breast

• 1 cup roasted broccoli

• 1 cup roasted sweet potato

• 1 tbsp olive oil

• 2 tbsp hummus on the side

  Calories: ~450
  Fiber: ~9g

  Snack 2: Easy Grab-n-Go (20g protein)

• 1 plain nonfat Greek yogurt (5 oz)

• 1 tbsp almond butter

• ½ cup raspberries

• Dash of cinnamon

  Calories: ~250
  Fiber: ~4g

  Meal 3: Balanced Dinner (35g protein)

• 5 oz salmon or ground turkey

• 1 cup zucchini noodles or sautéed spinach

• ½ cup quinoa

• 1 tbsp feta cheese

• 1 tbsp olive oil for cooking

  Calories: ~400
  Fiber: ~4g

  Snack 3 (Optional if hungry at night): Protein “Dessert” (10g protein)

• ½ c cottage cheese with cocoa powder and stevia

  Calories: ~100
  Fiber: ~1g

  Daily Totals:

• Calories: ~1700

• Protein: ~140g

• Fiber: ~31g

Why this works for busy women:

• No extreme restriction or weird foods.

• High protein = blood sugar control = less cravings.

• Plenty of fiber = happier hormones.

• Meals you can prep ahead, mix & match, or grab on the go.

• 3 meals + 3 snacks helps support your adrenals and keeps your nervous system calm (no more hangry crashes).

  This is the kind of simple structure most women need to see real progress — especially when dealing with fatigue, hormone imbalance, or adrenal depletion.

  Tired of trying to navigate your fitness & nutrition journey on your own? I don't blame you. I am opening a limited number of 1:1 nutrition coaching spots this July.. simply respond to this email to get on the waitlist.

HEALTH/WELLNESS
What Is "Skinny Fat"? Understanding the Term and How to Improve Body Composition

You know that person who’s technically a “normal” weight — but still feels soft, tired, bloated, and frustrated with how they look in the mirror?

That’s the reality of what many call “skinny fat” — or more accurately: poor body composition.

What does skinny fat actually mean?

It’s when your body weight might be in a “healthy” range, but you have:

• Low muscle mass (aka little lean tissue)

• Higher body fat percentage

• Less strength and energy than you should

You may even look fine in clothes, but feel frustrated in a swimsuit or in your skin because there’s no tone, no shape, no definition — just soft.

If you’re a bit unclear on what exactly skinny fat means, it's a term that has been used in the past to describe someone who has a weight or BMI that is "normal" for that person’s height, but has much more body fat and not enough muscle mass recommended for optimal health.‍

While “skinny fat” certainly doesn't sound like an appropriate medical term, it's actually derived from a very real medical condition called sarcopenic obesity. This condition refers to an individual who may have what would be considered a normal/healthy weight, but metabolically, this person shares many health characteristics as someone who is overweight or obese.‍

If you are already at a normal to lower body weight, but have little to no muscle mass, and feel like you’re “doing everything right” with no results to show for it, let’s investigate!

The Decision Map‍

Do any of these apply to you?

• You’re hyper-focused on losing weight and not gaining any more

• You tend to over-do cardio, and under-do weightlifting

• You tend to eat a lower calorie diet

• You tend to eat less protein

The problem?

This isn’t just about aesthetics — it has health consequences, too.

Poor body composition can lead to:

• Hormonal imbalances

• Poor blood sugar control

• Higher risk of insulin resistance

• Slower metabolism

• Fatigue and mood swings

• Increased inflammation

The good news: You can change your body composition — without extremes.

👉 1. Prioritize protein.
Protein is non-negotiable for building muscle and regulating hormones. Aim for 0.8–1g per pound of your goal weight (like we mapped out in today’s nutrition section).

👉 2. Start strength training.
Lifting weights 3–4 times per week signals your body to build muscle. You don’t need fancy equipment — just resistance, progressive overload, and consistency.

👉 3. Stop chasing cardio.
While walking is great for recovery and stress management, endless cardio sessions often break down muscle rather than build it.

👉 4. Manage stress + sleep.
Chronic stress elevates cortisol, which breaks down muscle and stores fat — especially around your belly. Sleep is where your body repairs and builds muscle.

👉 5. Fuel your body, don’t starve it.
Long-term low calorie diets slow metabolism and worsen body composition. You need enough fuel to build lean tissue and balance hormones.

Bottom Line:

You don’t need to weigh less — you need to build more lean mass.
More muscle = stronger metabolism, healthier hormones, more energy, better fat loss, and a body you feel good living in.

Skinny fat isn’t a life sentence. It's a signal. And with the right approach, you can completely transform how your body feels and functions — not just how it looks.

MINDSET
Stop the Morning Mirror Audit—Here’s How to Unlearn Self-Criticism

I don’t know when this started, but for decades my day began the same exact way.
I’d shuffle into the bathroom, look in the mirror with one eye barely open, and immediately start tearing my body apart.

Where in the world did that pimple come from?
Is that another wrinkle?
Why am I so bloated?

Every. Single. Morning. Like clockwork.

I had trained myself to zero in on every flaw—even where there weren’t any.

Do you do this, too?
If I asked you to name a part of your body you didn’t like, would it be easy? Maybe you’d say your forehead is too wide, your thighs too big, your skin too blotchy, or you simply shy away from photos because you can’t stand how you look in them.

You’re Not Broken. You’re Human.

Feeling self-critical in front of the mirror is normal, but it’s hurting you more than you realize. Research shows that women who engage in frequent body-checking behaviors—like mirror scrutiny—experience lower body satisfaction, higher social anxiety, and reduced self-confidence over time (Grabe et al., 2008).

Criticism in the morning sets a tone for your entire day:

• You hesitate to raise your hand at work.

• You second-guess asking for that date, that raise, that meeting.

• You downshift your dreams because part of you thinks, Who am I to shine?

The Good News: You Can Unlearn This Habit

Because you learned to be your own worst critic, you can re-learn to be your own biggest cheerleader. Here’s how:

1. Catch the Critic in Action

What to do: For one week, notice when your inner voice turns negative in front of the mirror or in selfies. Mentally label it: “Ah, there’s the Critic…”
Why it works: Bringing awareness disrupts autopilot. Once you name it, you have the power to choose a different response.

2. Create a Morning “Mirror Mantra”

What to do: Before your typical critique begins, say out loud:

“Today, I choose kindness for my body and mind.”
Then compliment one thing you genuinely appreciate: your strong legs, your resilience, your smile.
Why it works: Affirmations rewire neural pathways. Over time, your brain begins to default to self-appreciation instead of self-attack.

3. Shift Your Focus—See What You’re Capable Of

What to do: Keep a small sticky note or phone reminder that reads:

“What will you DO today that your body is grateful for?”
It could be a 5-minute stretch, choosing water over soda, or taking your vitamins.
Why it works: Gratitude for function—rather than form—anchors your mindset in ability and health, not appearance.

4. Limit Mirror Time, Increase Real-Time Connection

What to do: Challenge yourself: no more than 30 seconds in front of the mirror each morning. Use the extra time to journal a quick “thank you” note to your body for something it did yesterday—like carrying you through a tough workout or healing itself.
Why it works: Reducing obsessiveness and pivoting to appreciation strengthens self-compassion (a key factor in mental well-being per Neff, 2011).

5. Practice a “Body-Positive Pause”

What to do: Whenever you catch yourself criticising—mirror or otherwise—pause for 10 seconds. Breathe deeply, put your hand on your heart, and remind yourself:

“I am learning to see myself with gentle eyes.”
Why it works: Interrupts negative spirals and engages the parasympathetic nervous system, calming both mind and body.

Small Steps, Big Impact

You weren’t born tearing yourself down—I promise you that. You learned this behavior in a culture that rewards perfectionism. And now, with small, consistent practices, you can unlearn it.

Over time, you’ll notice:

• Greater confidence in your decisions

• Fewer moments of hesitation and self-doubt

• A kinder inner voice that roots for you, not against you

Make yourself Better Today.