There’s no faster way to confuse women than shouting nutrition rules at them.

Eat this.
Never eat that.
Carbs are bad.
Fat is bad.
Sugar is evil.
Protein is everything.

No wonder most women feel like they’re “failing” at food.

So let me be clear about where I stand.

I don’t preach a nutrition religion.

Vegan, vegetarian, keto, Mediterranean, meat-lover — I support whatever approach works for your body, lifestyle, and values. My role isn’t to police your plate. It’s to help you build strength, energy, and trust in your body — without guilt or extremes.

A Little Context (Because Experience Matters)

I come from the generation of “pasta, pasta, pasta.”

I was raised as a competitive swimmer in the 70s and 80s, where carbs were king and protein barely made an appearance. That worked… until it didn’t.

When long swim practices disappeared and life got fuller, those same habits stopped serving me. The carbs had nowhere to go anymore — except places I didn’t love.

That experience shaped how I view nutrition today:
what fuels you has to match the life you’re actually living.

My Nutrition 101 (Simple, Not Sexy — But It Works)

Here’s the foundation I come back to again and again:

Protein first.

Then fats.
Then carbs.

Not because carbs are “bad.”
But because protein is usually the missing piece — especially for women 35+.

Protein:

• protects muscle
  
• stabilizes blood sugar
  
• supports metabolism
  
• improves energy and mood
  
• helps you feel satisfied instead of constantly chasing snacks
  

And Then There’s the Piece No One Talks About Enough: Portion Control

Regardless of how you eat, portion size matters.

If you consistently eat more than your body can use, it has nowhere to go.

That doesn’t mean restriction.
It means awareness.

Think guardrails, not rules.
Support, not punishment.

Why Protein Matters More as We Age

If you’re in midlife, you already know this:
muscle doesn’t just “happen” anymore.

You have to protect it.

Protein is the bouncer at the door — it decides what stays, what supports recovery, and what helps maintain strength over time.

A general guideline I often share:
~0.7–1 gram of protein per pound of body weight per day
(Imperfect execution is fine — consistency matters more.)

Enough protein helps:

• maintain lean muscle
  
• reduce energy crashes
  
• improve recovery
  
• support long-term strength and independence

The Philosophy Behind All of This

I don’t believe food should come with guilt.
I don’t believe eating needs to feel stressful.
And I don’t believe strength is built through punishment.

Nutrition should:

• fuel your energy
  
• support your training
  
• protect your muscle
  
• fit your real life
  

When food feels calm, your body responds better.
When you trust the basics, results follow.

This is how strength lasts.