017- Perimenopause Micro-habit Challenge 3: Protein/Breakfast

Fuel Your Day with Protein: A Perimenopause Micro Habit Challenge

Discover the power of protein and how incorporating it into your breakfast routine can transform your energy levels and overall well-being during peri/menopause.

Key Takeaways:

1. Protein Powerhouse: Learn about the essential role of protein in supporting muscle health, hormone balance, and weight management during perimenopause.
2. Start Your Day Strong: Prioritize protein-rich breakfasts to fuel your body and mind for the day ahead.
3. Small Steps, Big Results: Implement a protein-packed breakfast into your routine to experience increased energy and satiety.

My daily superfood shake that I have been drinking every day for 4 years.
Check it out HERE

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

Request a Topic or apply to be a Guest on the Podcast
https://www.melissahinman.com/podcast

Connect with me on social
https://www.instagram.com/itsmelissahinman/



Disclaimer: I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health.

Transcript

August Microtopic

Speaker 1 2:28

As my business coach says, sometimes you have to slow down in order to speed up. So I thought how fitting this would be for August. So here we are on week three of the August Microtopic series. This week's microtopic is breakfast, more importantly protein, but protein for breakfast.

Speaker 1 2:50

As the summer finishes out, and with the impending shifts in routines and schedules, for those with kids still in school, august feels like a quick rush. Rush, hurry up and wait month Getting those last minute vacations or weekend getaways in school, shopping, organizing, cleaning and prepping. We're sitting there thinking of all the things that need to happen amongst the scheduled items on your calendar and you become frozen. So over the month of August, we are focusing on one micro habit a week, diving in and getting granular, and I'm not going to let you bite off more than you can chew and I'm not going to let you sit around and tell yourself you'll wait until after school starts or after Labor Day or fill in the blank happens, whatever the thing is, because you spent too many years pushing yourself to the bottom of the list. It's time to initiate and ignite some micro habits that are going to light a fire towards you feeling more like yourself, more human, more important, more empowered and more energized to tackle planned and unplanned things that come up in your life. You got this One micro habit at a time, so last week's micro topic was movement. The week before was sleep. If you missed either one of those, I encourage you to go back and take a listen. So this week we're talking about protein and breakfast, and really protein for breakfast.

Protein Intake for Women

Speaker 1 4:25

There are many benefits of protein for everyone, but let's focus on perimenopausal women because that's why you're here. Protein is made up of hundreds of thousands smaller units called amino acids. They are the building blocks of protein, and protein is the structural component that really makes up our bones and our muscles, tendons, hair, skin and nails, and it helps keep them strong and dense, especially women age Now it's not the only source of energy, but it is required to form those items listed before muscle, tendons, hair, skin, nails and, as we women are aging, more protein is especially important because we're tending to lose more muscle tissue over time and the protein is key into maintaining and building muscle mass as we get older. Protein helps maintain healthy cell development. It increases collagen and keratin production. It plays a role in our hormone levels, such as estrogen and progesterone, and those are hormones that we experience the fluctuation side effects of during our paramenopause and menopause transition, and it's essential for the muscle growth and repair and that's important to women, especially who participate in physical activity, sports and weightlifting, and especially important for women who don't.

Speaker 1 5:56

So when I was in high school, I worked as a certified nurse's assistant at a local long-term care facility and have a special place in my heart for old people We'll just say geriatrics and think of these cute little ladies who end up having a fall and they come in and they become long-term care and when they fell, be it at home by themselves or wherever, it usually was a hip fracture or break that required surgery and here they are recovering, ultimately needing now long-term care. Now am I saying that protein is going to prevent that from happening? No, but thinking about it in the broader picture, what were their diets like? Were they getting enough protein or movement or sleep in their daily lives? One can really think about this and really start to question how can we set ourselves up for better success as we age, as we go through this midlife transition, so we can have the best potential opportunity possible, the best potential to not be the little old lady who slips and falls on ice for, trips over the throw rug at home and ends up in a skilled nursing or long-term care facility. Okay, I've digressed, but I'm really thinking of, like, how much does this really play a role? Well, it does. Let's get back down to basics. Protein, especially for women, can help us feel fuller longer and it can lead to eating fewer calories, ultimately losing weight if that's one of your goals. But eating protein-rich foods with meals or after workouts reduces our need for other caloric intake.

Speaker 1 7:50

So there was an article that was published in MindBodyGreen that referenced an interview with a doctor from Lindenwood University. He reported there's this continual demand for protein and if the demand isn't met, the body has to seek it from somewhere. So he also stated that the skeletal muscle is the main reservoir of protein. So when we're not getting enough protein, we start to lose muscle tissue, and this is something we want to avoid, since having adequate muscle is essential for cognitive health, insulin regulation, blood pressure and so much more. So the transition into menopause, which we know now, starts in our late 30s as early as late 30s on average and it alters our hormones and body composition in a way that may increase our protein requirements. So the biggest thing is that we're not waiting until this becomes an issue. We are going to look at this from a prevention mindset rather than a reactive mindset. So making minor changes to our diets to include more protein now will ultimately set us up for success, not only for tomorrow, by feeling more energized and more full and less snacky on the things that are less healthy, but set our future up for success, especially considering bone and muscle mass and potential osteoporosis and osteopenia development when we're older.

Powerful Breakfast Challenge for Women

Speaker 1 9:23

So what are the benefits of protein and specifically focusing for women, 100 grams of protein a day. If you don't eat breakfast now, I highly encourage you to start eating breakfast tomorrow. Each meal that we eat a day should include 30 to 35 grams of protein. Keeping you feeling fuller longer turns into curbing the mindless snacking. Your body burns more calories to process protein, which means you burn more calories overall, which is great if you have weight loss and fat loss goals in mind. Benefits of eating 100 grams of protein a day also includes reducing hunger levels. It increases your muscle mass and strength. That helps your bones stay strong and maintain that bone mass. Reducing that risk of osteoporosis as we go through menopause reduces cravings and late night snacking. It increases the fat burning, aids in lowering blood pressure. Aids in weight loss.

Speaker 1 10:30

Some great sources of protein include lean meats, fish, eggs, dairy products, tofu, lentils and beans. The key is to identify ones that you find tasty and satisfying and easy to prepare. So, going back to the main topic of today is protein and breakfast. So if you're not eating breakfast now, let's think ahead and plan. How can you incorporate a breakfast tomorrow? Now I'm not going to say we need breakfast and breakfast is essential to jumpstart the metabolism. I'm going to reframe this and say we need breakfast to jumpstart our protein intake for the day. So how can you get 30 to 35 grams of protein in a day? Do you like hard-boiled eggs? How about overnight oats?

Speaker 1 11:19

My go-to breakfast, honestly, is not solid foods, and that's because I need something that's quick and easy to prepare. If I have to run out the door, I'll get the kids ready for school to get them out the door before I log into my 9-to-5. I have found well. For the last four years I have been incorporating a daily morning shake into my routine. It's nothing spectacular in the sense of blending in ice. I'm a pretty plain Jane. Add some unsweetened vanilla almond milk, a scoop of morning protein shake powder serving of collagen peptides, which includes those amino acids and protein, and that right, there is 35 grams of protein In a eight to 10 ounce liquid shake. I take my morning vitamins with it and I'm not sitting around after logging into work at 10 or 11 o'clock thinking I am starving and my stomach's going to eat itself, which then opens up the potential of grabbing anything that's closest to me which most likely is not healthy or protein.

Speaker 1 12:46

So my challenge to you this week is to plan ahead for a breakfast in the morning. If you're not eating breakfast already, anything is better than nothing, but make sure it's protein. If you're looking for a shake option, we'll place in the podcast show notes what shake I use. I have been drinking it every day for the past four years. It has adaptogens and phytonutrients. It's a superfood shake. I don't know. You can read them all about it. I could say all the things, but it comes in multiple flavors and it's really honestly been a game changer for someone who never ate breakfast before.

Speaker 1 13:22

All right, there's your challenge for the week 100 grams of protein a day. Focusing on that, 30 to 35 grams of protein for breakfast. What are you going to have for breakfast tomorrow? Tag me in your Instagram stories at it's Melissa Hinman. Let me know how you're making out what's your breakfast. Share a breakfast video or breakfast post and I will be happy to share it as well and celebrate you along the way. Just imagine you along with hundreds of other women committing to eating breakfast. That's empowering. Have a co-worker, friend or family member who's always saying they feel like they're running on fumes. Share this episode with them and get them in on this challenge, because Smash the Crash is dedicated to helping at least 100 women. Smash that crash feeling with powerful microhabit changes by the end of 2024.