Pro Physique Fitness Lifetime Nutrition

Pro Physique Fitness Lifetime Nutrition Pro Physique Lifetime Nutrition Program is a unique system of nutritional analysis based on the premise that there is no one diet that is right for everyone.

Each one of us is unique what works for one person may help them, but may make someone else sick

The 30 gram protein breakfast list I would tape to the fridge of every woman I coach at 45 plus.No calorie counting. Jus...
09/09/2026

The 30 gram protein breakfast list I would tape to the fridge of every woman I coach at 45 plus.

No calorie counting. Just floors.

1. 3 whole eggs plus 1 cup of egg whites. 32g. No cooking oil needed.
2. 1 cup Greek yogurt (2 percent), 1 scoop unflavoured whey, blueberries. 40g.
3. 200g cottage cheese, 2 slices dark rye, 1 sliced tomato with salt. 32g.
4. 2 boiled eggs, 100g leftover roast chicken, half an avocado. 30g.
5. 1 scoop whey blended with 200ml milk, 1 tablespoon almond butter, half a banana. 30g.

Rotate 3 of these across a week and you never have to think about breakfast protein again.

Save this. Tape it to the fridge tonight.

3pm crash at 49 is not fixed with fruit and it is not fixed with almonds.For an Adrenal metabolic type, the snack that a...
09/07/2026

3pm crash at 49 is not fixed with fruit and it is not fixed with almonds.

For an Adrenal metabolic type, the snack that actually holds you is animal protein plus a whole food carb and salt. Not the health-food-store energy bar. Not the apple.

The three snacks I put in every Adrenal type's rotation at week 1:

1. 2 hard-boiled eggs plus a small handful of salted pumpkin seeds. 14g protein.
2. A tin of sardines on a rice cake with sea salt. 22g protein.
3. 1 cup Greek yogurt, 1 tablespoon almond butter, pinch of salt. 22g protein.

Build time under 3 minutes. If your snack takes longer than that at 4pm, you will not build it. Save this.

Weekend protein drops by about a third for almost every woman I coach at 45 and up.Weekday breakfast is 25 to 30 grams. ...
09/05/2026

Weekend protein drops by about a third for almost every woman I coach at 45 and up.

Weekday breakfast is 25 to 30 grams. Saturday breakfast is 8 to 12 grams. Sunday is worse.

By Monday morning her body has spent 48 hours slightly under the amino acid floor it needs to hold on to muscle. Then she trains. Then she wonders why the lift felt heavier than Friday's did.

The first month of coaching I am not trying to raise your protein. I am trying to stop the weekend dip.

Three fixes I use:

1. Cottage cheese in the fridge on Friday afternoon. 25 grams per cup, no cooking.
2. A pre-cooked roast chicken from the store Saturday morning. That is Saturday lunch, Sunday lunch, and Monday's salad protein.
3. A protein shake by the coffee maker with a scoop already in it, Saturday and Sunday. 25 grams before you make coffee.

Stop the dip. The Monday lift takes care of itself.

September reset advice I would give every woman 45 and up before I would give her a meal plan.Do not touch calories yet....
09/04/2026

September reset advice I would give every woman 45 and up before I would give her a meal plan.

Do not touch calories yet. Fix fiber first.

The average intake in my nutrition clients on day one is 12 to 15 grams of fiber a day. The target for a woman in perimenopause is 30. That gap is why the 3pm crash sticks around even after you 'eat healthy', and it is where a huge share of the bloating you are blaming on gluten actually comes from.

One week fix. No new recipes. Add these three items to the shop:

1. A pound of raspberries. 8 grams of fiber per cup.
2. A bag of chia seeds. 10 grams per two tablespoons.
3. A tin of lentils. 15 grams per half tin.

Raspberries with breakfast. Chia in your yogurt. Lentils under lunch. That is 25 to 30 grams of extra fiber a day added onto whatever else you eat.

One swap. One week. Report back.

Not every body burns fuel the same way, and that is the whole problem with generic diets. Your metabolic type comes down...
09/03/2026

Not every body burns fuel the same way, and that is the whole problem with generic diets. Your metabolic type comes down to which gland (pituitary, thyroid, adrenal, or gonadal) is dominant in your system, and it decides where you store fat, why intermittent fasting works for your friend and stalls for you, and what kind of training actually moves the needle. Most women over 40 have never been told this. Take the Metasense quiz (link in bio) and stop guessing which plan you are supposed to be following.

Two women. Both 49. Both Adrenal metabolic type. Both told to eat 1400 calories and 'be consistent.'One of them hit 32 g...
09/02/2026

Two women. Both 49. Both Adrenal metabolic type. Both told to eat 1400 calories and 'be consistent.'

One of them hit 32 grams of protein at breakfast this week. The other hit 12.

By Thursday, the one at 12 was standing at the pantry at 4pm eating almonds by the handful and calling it a discipline problem. It was not a discipline problem. It was a chemistry problem she had at 7am.

An Adrenal type at 49 needs animal protein early and fat with it. Not toast. Not yogurt and berries. 3 eggs, a piece of leftover chicken thigh, or a full scoop of whey blended with almond butter. 30 grams before your first meeting.

If you fix breakfast, you do not need to fight the 4pm snack.

Save this for tomorrow morning.

If you are an Adrenal metabolic type at 49 and you crash at 3pm, the snack that actually holds you is not fruit and it i...
09/01/2026

If you are an Adrenal metabolic type at 49 and you crash at 3pm, the snack that actually holds you is not fruit and it is not almonds.

Both spike and drop. You feel it 40 minutes later at your 3.40pm meeting.

Here is the exact 3pm snack I put in an Adrenal client's plan on day one.

1. 150g Greek yogurt, 5 percent fat. 15 grams of protein.
2. 1 tablespoon of ground flax. 3 grams of fiber.
3. 10 walnut halves. Fat that slows the whole thing down.
4. Pinch of salt. Adrenals run low on it. This part matters more than the internet has told you.

Build time. 90 seconds. Holds you through to a 7pm dinner without the 4pm chocolate.

Thyroid types, this snack is not for you. Different plate. That post is coming this week.

Save this before Wednesday's 3pm.

More cardio is not the fix for a stalled metabolism after 40. It is often the reason the scale stopped moving. When you ...
08/31/2026

More cardio is not the fix for a stalled metabolism after 40. It is often the reason the scale stopped moving. When you train against your metabolic type, your body holds onto fat as a stress response. Train and eat for your actual type and the same hours in the gym start paying you back. This is the whole idea behind Metasense and IMPACT: stop guessing, start matching your training to your biology. Save this for the next time someone tells you to just do more cardio.

If you are planning a September reset, do not start with a meal plan. Start with a protein floor.Here is the exact one I...
08/31/2026

If you are planning a September reset, do not start with a meal plan. Start with a protein floor.

Here is the exact one I give every new nutrition client at 45 plus in her first week. It is boring on purpose.

Breakfast: 30 grams. Non-negotiable. Before caffeine hits your bloodstream on an empty stomach.
Lunch: 35 grams. Not a salad. A plate with a fist of protein and two fists of vegetables.
Mid-afternoon: 20 grams. A no-cook snack you can build in 3 minutes. Skyr and berries. Tuna and cucumber. Turkey and a boiled egg.
Dinner: 30 grams. Earlier than you think. Ideally 3 hours before bed for a perimenopausal sleep.

That is 115 grams. For a 68 kg woman that is inside the 1.6 to 1.8 g per kg range the research keeps landing on for women over 45 who lift.

Do this for 14 days before you touch calories. The 3pm crash goes first. The 4pm chocolate goes second. Sleep is usually week three.

Save this. Tape it to the fridge if you have to.

08/30/2026

uhhh so i've been over 40 and guessing my macros for years and NOW pro physique fitness fixes it???

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