No science. No stats. No protocol. Just what LeeAnne Hayden actually eats in a day at 55 - with an ostomy, post surgical menopause, and a holistic nutrition certification that taught her one thing above all else: not everybody iscreated equally.
LeeAnne is a certified holistic health practitioner witha background in nutritional science. She has tracked macros, counted calories in MyFitnessPal, competed in fitness competitions, and spent years figuring out what works in a body that has an ostomy and has been postmenopausal for overten years. This episode is what she landed on after all of that.
Three things she tracks: total calories because undereating at 55 is as much of a problem as overeating, protein because muscle mass becomes the conversation after menopause and once it is gone it is genuinely hard to get back, and fiber because she has an ostomy and small bowel obstructions are a real consideration. Everything else lands where it lands.
This episode walks through her real day from the Stanleyfull of water she fills the night before and leaves on the counter, through her protein pancake or Chobani yogurt bowl before the gym, her post-workout vegan protein shake, a real lunch of lean protein and complex carbs, the occasional midday snack, and dinner with John. Including the Rummo pasta cacio e pepe withlean ground turkey she made two nights in a row last week because it was that good.
In this episode:
- Why muscle mass is the conversation at 55 and post menopause - and why it is so hard to get back once it is gone
- The only three things LeeAnne actually tracks and why everything else takes care of itself
- Why she drinks 80 to 100 ounces of water daily and how she makes sure it happens
- Her real breakfast rotation - protein pancakes, Chobani yogurtbowls, overnight oats, and veggie omelettes
- Why she eats before the gym every single time and what she has
- The post-workout vegan protein shake and why she chooses vegan specifically
- How she handles lunch with an ostomy - what works, what does not, and why big salads are mostly off the table
- The proteins she rotates - chicken breast, ground turkey, fish,and yes steak once or twice a week
- Her complex carb approach - rice, quinoa, sweet potatoes, andthe Rummo pasta story
- The midday snack situation - 40 gram sparkling protein drinks,yogurt bowls, and turkey sticks
- Dinner with John and why she does not eat out every night even though he does
- Why she eats dinner by 5:30 and what that does for her sleep and digestion
- What she actually orders when she does go out - and when she just orders the burger
- The one thing she wants every woman listening to take away from this episode
Not everybody is created equally. What works for me might not work for you. But here is what I figured out after years of tracking, competing, and learning my own body. Start there and adjust from it.
Products mentioned by categoryonly - reach out for specifics:
- Chobani 20 gram protein Greek yogurt
- Purely Elizabeth granola
- Rummo pasta (Italian brand, R-U-M-M-O)
- Brami high protein pasta (B-R-A-M-I)
- Vegan protein meal replacement shake - DM LeeAnne for the brand she uses
- Sparkling protein drinks - 40 grams of protein
Connect with LeeAnne:
- Instagram: @leeannehayden
- Website: leeannehayden.com
