The “50% Protein Bump” Strategy

by ⋅ Leave a Comment

In previous posts, I’ve talked about how & why muscle loss can happen as we get older (sarcopenia). This ‘50% Protein Bump’ strategy is a practical blueprint for fighting back. It’s not about perfection; it’s about leveling up your intake to give your body the raw materials it needs to stay strong.

The latest research is clear: to maintain muscle as we age, we need to stop treating protein like an optional supplement and start treating it like a priority. Instead of making tiny adjustments, aim to increase your protein intake by 50% to 100% to see real changes in metabolism, appetite control, and muscle retention.

Key Takeaways for Your Muscle-Building Journey:

  • The “Secret” Benefit: Beyond building muscle, high protein intake makes healthy eating easier. By naturally suppressing hunger and cravings, it removes the “willpower” struggle from your diet.

  • Know Your Baseline: The average woman eats about 69g of protein, and the average man about 96g. To hit the “50% increase” goal, women should aim for an additional 35g daily, and men an additional 48g.

  • The “Palm” Rule: Forget the food scale. One palm-sized portion of meat or fish is roughly 20–30g of protein. Adding just two extra “palms” to your day can get you to that 50% increase.

  • Win the Morning: Most people back-load their protein at dinner. The biggest opportunity for muscle support is before noon.

    • Pro Tip: Mix egg whites into whole eggs to double the protein without changing the taste, or my method of “dinner for breakfast” by eating leftover lean meats in the AM!

  • Progressive Loading: Just like lifting weights, you don’t have to hit your max on day one. Add 5–10g of protein to one meal until it feels normal, then stack your wins until you reach your target.

Habit stacking for the protein win!

You got this!

Stop Waiting for Motivation: Why Momentum is the Real Fitness “Flex”

by ⋅ Leave a Comment

We’ve all been there: staring at our running shoes or a yoga mat, waiting for that lightning bolt of inspiration to strike. We think we need to feel like working out before we actually do it. But if you ask the world’s top performers, they’ll tell you a secret: Motivation is a liar.

As Robin Arzón, Peloton’s Head Instructor and VP of Fitness Programming, bluntly puts it: “Motivation is fleeting. It’s ephemeral.” If you only move when you feel motivated, you’ll only move on your best days. But life happens on the “average” days—the tired days, the rainy Tuesdays, the mornings when the snooze button looks a lot more inviting than a barbell.

To change your life, you have to stop chasing motivation and start building momentum.

The Anatomy of Momentum: Habit, Process, Schedule

Momentum isn’t a feeling; it’s a system. Arzón argues that the real “flex” in fitness isn’t how much you can lift or how fast you can run—it’s how consistently you show up. It’s about the habit, the process, and the schedule.

Think of your fitness practice like a high-stakes meeting with your most important client. You wouldn’t ghost a CEO or a major partner just because you “weren’t in the mood,” right? That important client is you. When you cancel on yourself, you’re sending a message to your subconscious that your goals are negotiable. They aren’t.

The Power of Being “Selfish”

Consistency doesn’t always have to mean high-intensity shouting and sweat. Sometimes, momentum is built in the quiet. A dear friend of mine shares a similar philosophy regarding her morning routine. Every day at 6:00 AM, she begins a ritual of meditation, tea, and a slow walk on her treadmill while watching the sun rise.

Her secret? “I’m selfish for at least an hour before I’ll do anything else.”

By claiming that first hour, she isn’t just exercising; she is anchoring her day. She is filling her own cup so she has something to pour into others later. Whether it’s a sunrise walk or a heavy lifting session, that “selfish” time is the foundation of a resilient life.

Put It Into Practice: How to Build Your Momentum Engine

If you’re ready to stop waiting and start doing, here is your blueprint for building unstoppable momentum:

  • Audit Your Calendar: Treat your workout like a non-negotiable appointment. Block the time, set the reminder, and show up. No excuses, no “rescheduling” with yourself.

  • The Two-Minute Rule: Don’t wait to feel “ready.” Begin anyway. Commit to just two minutes of motion—rolling out the mat, walking to the end of the block, or doing one set of pushups. Often, those two minutes are enough to flip your mindset and let momentum take over.

  • Choose Strength Over Size: Pick a movement that makes you feel strong, not small. Whether you run, lift, dance, hike, or swim, the magic isn’t in the specific modality; it’s in the act of showing up for yourself.

  • Cast Your Vote: Remember that power isn’t a personality trait you’re born with; it’s a practice you earn. Every rep, every step, and every session is a literal vote for the version of you that feels most alive.

Stop waiting for the spark. Start the engine. The journey is the fun part—and it begins the moment you decide to move. If you don’t have an hour, no worries; shorter exercise “snacks” throughout the day will reap amazing benefits.

You got this!