If you’re eating your protein, tracking your macros, and still not seeing results—this is the follow-up episode you didn’t know you needed. Chalene breaks down the biggest protein mistakes people are making, especially women over 40, that could be sabotaging fat loss, metabolism, and muscle gains. Backed by science and real-life experience, she uncovers the one change that helped her drop weight and reduce the stress around food. If you're ready to age powerfully and stop guessing with your nutrition, this episode is packed with eye-opening truths.

🤓Watch this Episode on YouTube this Sunday

👉 https://www.youtube.com/@chalenejohnson/videos

 

What You’ll Learn ⬇️

➡️ Why you might be over-consuming calories even when tracking macros➡️ The difference between setting protein goals based on ideal weight vs. lean body mass➡️ The truth about muscle loss and why protein timing matters➡️ What the protein leverage hypothesis is and how it may be sabotaging your satiety➡️ How to simplify your nutrition without obsessing over numbers or math➡️ Why protein is even more important during perimenopause and menopause➡️ What the latest research says about post-workout recovery + metabolism➡️ How to build muscle, boost your metabolic rate, and finally lose body fat — not just weight

 

🤩Check Out Dr. Stephanie Estima

YouTube: https://www.youtube.com/@DrStephanieEstima/videos

Podcast: https://podcasts.apple.com/us/podcast/better-with-dr-stephanie/id1479074542

🎯Related Episode:

How Much Protein Do You Really Need

Watch:                                                                                                           https://youtu.be/jXSaR0ZG21w?si=9dnVZ2jFkqCqHKKu

Listen:                                                                                                https://podcasts.apple.com/us/podcast/the-chalene-show-diet-fitness-life-balance/id911042029?i=1000630945221

 

💪🏼 Inbody Scale - https://amzn.to/4i5lE11

 

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🤓Research:

Protein intake and metabolism

• https://health.clevelandclinic.org/protein-deficiency-symptoms

Post-workout protein consumption and satiety.

• https://pmc.ncbi.nlm.nih.gov/articles/PMC7824960/
• https://pmc.ncbi.nlm.nih.gov/articles/PMC7539343/#sec10
• https://pubmed.ncbi.nlm.nih.gov/37935299/

Lean body mass vs. total weight to calculate protein needs

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9066312/

Low vs. high protein diets

• https://pmc.ncbi.nlm.nih.gov/articles/PMC11091325/

Protein leverage hypothesis

• https://royalsocietypublishing.org/doi/10.1098/rstb.2022.0212

Even distribution of protein across meals

• https://pubmed.ncbi.nlm.nih.gov/38563983/
• https://jses.net/wp-content/uploads/2022/03/Roberts-et-al.-2022.pdf

 

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