'EVERYTHING MUSCLE' 3 The POWER of PRIORITISING PROTEIN
- helenfkws
- 4 days ago
- 8 min read
'EVERYTHING MUSCLE' 3 THE POWER OF PRORITISING PROTEIN
If you plan to stay strong, active and independent in your 50s, 60s, 70', 80's and beyond, MUSCLE and PROTEIN are the 2 Superpowers that play a transformative role in extending your healthspan, and lifespan.
The TAKE HOME Message of this important life changing information:
Your muscles are pleading with you - Fuel us with enough PROTEIN and vital micronutrients and Challenge us with strength training. Because if you don’t build us—you’ll lose us. To gravity, to weakness, to flab and wobble… And with that loss comes a higher risk of illness, falls, and injury.
It's Time to Get It Right.
Knowing why PROTEIN matters is just the beginning — now it's about doing it consistently and correctly.
Let's GO!
PROTEIN
Your Muscles’ Secret Weapon
The Power Behind a 'Stronger Woman'
You can’t leave strength to guesswork.
"Would you build a house with every second brick missing? Of course not. So why build your body that way? Without enough protein, every second brick in your body will be missing".
Strength, stability, energy — they all start here.
PROTEIN isn’t just about muscles. It's about fueling your power, building with purpose, and ageing strongly:
Protein Protects Lean Body Mass and Supports Cellular Renewal and Repair: Muscles are about 20% of our total body weight and about 20% of our muscle is made from protein. Protein provides the amino acids that your cells, organs and muscles need to renew and repair tissues, synthesize enzymes and hormones, and recover from exercise, illness, surgery or injury more efficiently to maintain full body strength that's critical for mobility, independence, fall prevention and general health as we age. See below for: Why PROTEIN TIMING really matters and Cell Renewal Timelines.
Preserves Bone Density: Alongside calcium, magnesium, and vitamin D, protein helps reduce the risk of fractures and frailty.
Enhances Immune Function: Antibodies are made of protein. A strong immune system is vital for preventing infections and slowing age-related decline.
Promotes Metabolic Health: Protein helps regulate blood sugar, maintain healthy weight, and support organ function—all key to preventing chronic diseases.
Boosts Quality of Life: With better energy, strength, balance, reduced risk of injury due to falls, and resilience, protein contributes to a longer life that’s not just lived—but fully enjoyed.
Why PROTEIN Matters so much for Women:
Builds and Repairs Active Muscles: Protein provides the amino acids that repair, build and maintain muscle fibres, making them stronger over time.
Fights Age-Related Muscle Loss (Sarcopenia): Starting around age 30, we can naturally begin to lose muscle mass especially if we're not keeping active. After menopause and 50, this can accelerate, and muscle naturally declines. Staying active (strength training) helps—but adequate protein intake slows this loss, helping maintain performance, balance, and independence.
Improves Recovery Time After Workouts and Injury Risk: Resistance/strength training can create microscopic tears in muscle fibres - in fact this is the only way a muscle can grow and strengthen. Post-exercise soreness is partly due to this. Getting enough protein helps reduce post-workout soreness, reduce inflammation, and speeds recovery, so you can keep moving without injury or burnout.
Boosts Performance and Energy: Lean muscle is your engine. Protein supports that engine so you can lift heavier, walk further, and stay energized longer, even as your body changes and ages.
Supports a Toned, Fit and Balanced Body: Protein helps maintain a lean physique—NOT bulky, just strong, toned, and capable. That’s confidence you can feel.
Enhances Power, Fitness and Endurance: While carbs provide quick energy, protein supports sustained effort by preserving lean muscle, which is critical for power, fitness and endurance during physical activity.
Supports Brain/Cognitive Function: Certain amino acids in protein (like tryptophan and tyrosine) are precursors to neurotransmitters, which are vital for mood regulation, memory, and focus.
Improves Weight Management and Enhances Satiety: Protein keeps you nourished and fuller for longer, reducing cravings and the urge to snack. This makes it easier to manage weight and maintain healthy eating habits.
Improves Bone Health: While calcium and vitamin D are often highlighted, protein also plays a role in bone strength. It works synergistically with other nutrients to help prevent osteoporosis and fractures.
Boosts Metabolism: Muscle tissue burns more calories than fat, even at rest. By preserving lean muscle, protein helps support a healthy metabolism, which can naturally slow down with age.
Boosts strength, confidence and youthful ageing.
PROTEIN'S Role in Sugar/Carbohydrate Metabolism:
Slows the Absorption of Carbohydrates: When eaten with carbs, protein slows digestion, which helps prevent blood sugar spikes and crashes. This promotes more stable energy throughout the day.
Stimulates Insulin Secretion (In a Balanced Way): Certain amino acids in protein stimulate insulin release, helping glucose move from the bloodstream into cells. Unlike carbs, protein does this without causing a blood sugar spike.
Supports Gluconeogenesis (When Needed): When carbs are low, the body can convert protein (specifically amino acids) into glucose through a process called gluconeogenesis. This helps maintain blood sugar levels during fasting, low-carb diets, or intense exercise.
Promotes Satiety and Reduces Sugar Cravings: By helping you feel nourished and full for longer, protein can reduce the urge to snack on low nutrition sugary/fatty foods, aiding in both blood sugar control and weight management.
Protects Muscle During Blood Sugar Swings: Maintaining muscle mass (which protein feeds and supports) helps increase insulin sensitivity, making the body more efficient at using glucose.
I’m Confident You Now Understand
the Vital Importance of
PRIORITIZING PROTEIN
Now let’s do it the right way —by eating enough, consistently and confidently.
Your strength, energy, and longevity depend on it.
The 2 TYPES of PROTEIN
1. Complete PROTEINS
These contain all 9 essential amino acids your body can’t produce on its own.
Examples:
Animal sources: meat, poultry, fish, eggs, dairy
Plant sources: soy, quinoa, buckwheat
2. Incomplete PROTEINS
These are missing one or more essential amino acids.
Examples:
Most plant-based sources: beans, lentils, nuts, seeds, grains
Good to know: especially important for vegetarians and vegans.
You can combine incomplete proteins (e.g., rice + beans) to form a complete protein.
See THE POWER of PROTEIN for more details.
How Much PROTEIN Too Aim For?
(Based on Current Research)
1.6–2.2 grams of high-quality protein per kilogram of your ideal lean body weight — not your total body weight — per day.
Use the KWS Weight Chart to estimate your Ideal Lean Body Weight.
Note:
Older adults, those who are pregnant or breastfeeding, recovering from illness or surgery, or engaged in intense training or physical work may benefit from aiming toward the higher end of the range.
How to Work Out the PROTEIN in Food?
Reminder:100g of meat does not ≠ 100g of protein.
The weight of a food includes water, fat, and other nutrients — not just protein.
Example:
100g of cooked, 174g uncooked chicken breast ≈ 30g of protein
150g raw salmon ≈ 30g of protein
100g of tofu ≈ 10g of protein
100g of cooked lentils ≈ 9g of protein
See BELOW or here for 30g of PROTEIN GUIDE
Tip: Always check the nutrition label or use a trusted food database to calculate the actual protein content — especially when planning meals around a target like 30g per meal.
30g per Meal is the 'PROTEIN Sweet Spot' for becoming a 'Stronger Woman' as we age
30g per Meal is the 'PROTEIN Sweet Spot' for becoming a 'Stronger Woman' as we age
Why at least 30g Really Matters:
1. Because 30g of high-quality protein per meal hits the minimum threshold needed to activate muscle protein synthesis — the powerful process your body uses to build, repair, and maintain muscle.
2. Muscle protein synthesis needs a trigger.
That “on” switch flips when you get 25–30g of high-quality protein, especially one rich in leucine (an essential amino acid).
3. Meals with only 10–20g of protein often fall short.
Especially for women over 40, because it keeps the body in a state of muscle breakdown instead of muscle building.
4. Starting around age 30–35, women naturally begin to lose muscle, and this speeds up after menopause.
Without intentional action, this can impact strength, metabolism, balance, and overall health.
The 30g Strategy:
Aim for 30g of protein at each main meal - particularly breakfast Or spread the 90-100g evenly across 5 smaller meals/snacks Choose high-quality sources (lean meats, eggs, fish, dairy, soy, legumes, protein powders, etc.)
Benefits of Hitting 30g Consistently:
Maintain and build muscles and organs
Boost metabolism and support healthy weight control
Improve strength and bone health Shape a leaner, stronger body (more muscle, less fat)
Speed recovery from workouts, daily activity, and illness
Support your energy, vitality, and independence as you age
Bottom Line:
30g isn’t “too much” — it’s exactly what your body needs to stay strong, energized, and resilient for life.
What does 30g of PROTEIN look like?
PROTEIN SNACKS: Are Your Secret Weapon Between Meals
Protein-rich snacks are a great way to top up your intake between meals to make sure you're meeting all your body’s needs for strength, energy, and recovery.
Smart Snacking helps you stay on track.
Check it out here 30 GRAM of PROTEIN & 10 GRAM of PROTEIN SNACK GUIDE
PROTEIN Timing: Why It Really Matters
While the Quality and Quantity of your 1.6-2.2g per kg of protein are essential, the Timing of your protein across the day is just as important.
Your body is constantly at work — 24 hours a day being renewed, repaired, and remodeled. Protein provides the building blocks (amino acids) needed for this nonstop renewal and regeneration.
Examples of Cell Renewal Timelines that need PROTEIN
Red Blood Cells: Renew every 4 months
Skin Cells: Replace every 27–30 days
Bone Cells: Full skeleton renews approx. every 10 years
Muscle Cells: Stable, but repair and growth happen with resistance training or injury
Gut Lining: Renews every 3–5 days — one of the fastest in the body
Lung Cells: Renew every 8 days to a few weeks, depending on type
Liver Cells: Regenerate every 300–500 days
Immune Cells: Vary widely — some renew in days, others (like memory cells) last years
To support this continuous process, your body thrives on steady, well-timed protein intake, ideally evenly spread across all meals.
'Smart Habits' to Support Cell Renewal and Regeneration
Optimal cell regeneration and healthy aging are supported by:
Consistent protein intake throughout the day: Go for at least 30g+ each meal.
Make breakfast protein a priority
Why Breakfast — and Protein — Matter for Women
Jumpstarts Your Metabolism: After an overnight fast, your body needs fuel. A protein-rich breakfast kickstarts your metabolism and helps maintain steady energy levels throughout the day.
Balances Blood Sugar: Protein helps slow the absorption of carbohydrates, preventing spikes and crashes in blood sugar. This is especially important for hormonal balance, mood stability, and appetite control.
Supports Muscle Maintenance: A morning dose of protein helps stimulate muscle protein synthesis, aiding strength, tone, and long-term mobility.
Controls Cravings and Assists in Weight Control: High-protein breakfasts have been shown to reduce mid-morning and late-day cravings — helping women stay in control of hunger and avoid overeating later and possible weight gain.
Sets the Tone for the Day: Eating a balanced breakfast with protein can improve focus, mood, and decision-making — laying a strong foundation for healthier choices all day long.
Hydration see 'EVERYTHING MUSCLE' 2
Micronutrients (vitamins, minerals, antioxidants)
Exercise
Quality sleep
Stress management
Your body is building you — Give it what it needs, when it needs it.
Meal by meal, choice by choice.
The DOWNSIDE of Low PROTEIN Intake...
You GET WEAK, BREAK DOWN and AGE FASTER!
When you don’t eat enough protein, your body begins to break down its own structures — muscles, organs, skin, even bones — leading to gradual degeneration.... accelerated ageing and disease, rather than renewal and regeneration.
Enjoy PRIORITIZING YOUR PROTEIN and feel the difference
"It's a real-life deal breaker"
Tune in for the next exciting
'EVERYTHING MUSCLE' 4
The Micronutrients that really matter
COMING SOON
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