Episode 47: "Stop Making Protein an Afterthought: 10 Easy Ways to Get 30–40 Grams at Breakfast"

**Stop Making Protein an Afterthought: 10 Easy Ways to Feed Your Midlife Muscles** **What We Talked About** - Why so many women over 50 start the day with very little protein. - My memories of buttery toast and jam in San Francisco and raspberry oat muffins in Vancouver. - Three reasons protein gets overlooked, from old habits to low morning appetite. - Why protein matters for muscle, bone health, strength, and metabolic health during and after menopause. - Ten easy breakfast ideas, including make-ahead options, grain-free alternatives, savoury breakfasts, and protein matcha. - How to make breakfast work better for you without giving up the foods you love. **Want to get the actual recipes and ingredient measurements I mentioned?** Click here to get instant access! - The Midlife Nourishment Collective**:** Find hundreds of recipes, meal-planning tools, shopping lists, and monthly live cooking classes to make nourishing yourself easier. - Explore the membership and join through the link provided in these show notes. **Research Mentioned** - The adult protein Recommended Dietary Allowance (RDA) of 0.8 g/kg/day. - Research and expert recommendations on higher protein intakes for older adults to support muscle maintenance, particularly alongside resistance training. - The role of adequate protein, calcium, vitamin D, and exercise in supporting bone health. **Join the Midlife Nourishment Collective** Want practical meal ideas that support your bones, muscle, and metabolic health without restrictive food rules? Join the Midlife Nourishment Collective for recipes, planning tools, and cooking classes. Click here to join the membership! **A Quote to Remember** “The goal isn't simply to eat well today. It's to keep building a body that can carry you through the years ahead.” **More Resources for You:** - **Bone Health Blindspots Guide:** A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. 👉 https://catdillon.com/BoneHealthBlindSpots - **💌 Inner Wisdom Eating Guided Reset** 👉 https://catdillon.com/InnerWisdomEatingGuidedReset - **❓ Quiz: How Much of a Mindful Eater Are You?** 👉 https://catdillon.com/MindfulEaterQuiz - **🍳 10 Craving-Busting Breakfasts** 👉 https://catdillon.com/CraveBustingBreakfasts - **📄 10 Best Blood Sugar Hacks for Women 40+** 👉 https://catdillon.com/10BloodSugarHacks **Connect with Me:** - Instagram: https://instagram.com/catdillonrhn/ - Facebook: https://www.facebook.com/CatDillonRHN/ - LinkedIn: https://www.linkedin.com/in/catdillonrhn/ - YouTube: https://www.youtube.com/@catdillonrhn