It's 2025 and even though it feels like we haven't made progress on a lot of important topics (maybe even went backwards on some), there's one thing we have made A LOT of progress on.

Protein.

There's protein ice cream, protein chips, and even protein water. Protein is everywhere.

But of course, an improvement in one area often leads to a whole load of problems in another.

And the problem is…there’s too much information around protein.

Complicated formulas for how much protein you should eat.

Your Facebook friend trying to make a quick buck and sell you disgusting powders and drinks that are supposedly considered “healthy”.

While there’s too much info, there’s also not enough specific info.

Specific for women over 40, at least.

Most protein advice is written for 25-year-old guys who live in the gym…

Not someone like you who’s dealing with your clothes not fitting, your metabolism no longer working, on top of managing your family, your job…you get it.

After working with women for the past 10 years, here's what I know…

Your body is changing.

And as I shared in last week’s newsletter - click here to catch up - one of the biggest changes comes from a loss in muscle.

This loss in muscle slows your metabolism, making losing weight and building muscle harder.

This is where protein comes in.

But protein is a lot like a late night Oxyclean infomercial…

Yes, it’s main function is to support your muscles and metabolism.

But wait, there’s more….protein also does cool things like this:

It’s safe to say why protein is so important, right?

But unfortunately, the common advice you’re getting isn’t helpful. Here’s why…

Wow.

Can we give a quick round of applause for this groundbreaking advice?

I mean seriously, this advice deserves an award!

Right up there with "eat less and move more" for weight loss.

(I wish there was a better way to show sarcasm in writing)

Unfortunately, that’s often the common advice given.

But it doesn’t take into account things like:

These questions never come with clear answers and it’s no wonder you’re left questioning what to do with protein even further.

Have you ever heard the joke that Costco has everything you need from birth to death?

They sell baby diapers and coffins - what a wild business.

My goal with this article is to be the Costco of protein. Where you never need to go anywhere else for advice around protein.

No contradicting information, either.

Just actionable advice you can use today…let’s start:

There’s a simple formula that will tell you the amount of protein you need for your muscles, metabolism, hair, skin, nails, and everything in between.

Bodyweight x 0.75 = Daily Protein Goal

That's it.

Take out your calculator now and do some simple math.

Then save it to your phone (or wherever you keep important things) because this is the only protein calculation you'll ever need.

I get it. If you're currently eating 50g of protein per day, jumping to 120g is a lot and feels overwhelming.

Here's what to do:

Supplements are like the Wild Wild West. You have to really be careful with quality.

If you have a protein powder that you like and digests well, keep using it!

If you need to find one, I recommend Naked Whey. This is the protein with the least ingredients I’ve found.

You can buy it on Amazon here.

Option 1: Use Your Hand One palm-sized portion = about 25g of protein

Need 120g? That's about 5 palm-sized portions spread throughout the day.

Option 2: The 10:1 Rule This is my favorite trick. Look at any nutrition label and divide the calories by the protein.

If the ratio is 10:1 or better, it's a high-protein food.

Examples:

Most meat and fish will fit in this rule.

Option 3: The "Protein First" Method At every meal, choose your protein source first. Then build everything else around it. This guarantees you'll hit your target without obsessing over numbers.

You can obviously use a food scale and track on MyFitnessPal (or a similar app), too. But if you’re just starting, simpler is often better.

High-Quality Complete Proteins:

And Don't Forget These Protein Powerhouses:

The beauty of collagen and gelatin? They provide amino acids that muscle meats don't…The ones that literally help with your beauty!

If You're Pescatarian: There are many options aside from meat.

If You're Vegetarian: Eggs and dairy are your best friends here.

Add some lentils (18g per cup cooked ) or chickpeas (15g per cup) and you're set.

If You're Vegan: This takes a bit more planning, but it's do able.

And here's the biggest game changer: combine incomplete proteins like rice and beans to create a complete protein.

These were a few questions from the Revitalized Inner Circle Facebook Group

Start small and focus on one meal at a time. Can you add a little more to breakfast? Maybe a scoop of protein powder to your morning smoothie? That's 20-25g right there.

Then focus on lunch. Building habits one meal at a time is way more sustainable than trying to overhaul everything at once.

You're not doomed! Greek yogurt, cottage cheese, and protein powder are your best friends.

One cups of cottage cheese = 24g of protein.

A protein smoothie with powder and Greek yogurt = 50g.

You're already at 74g without touching meat!

Tofu can be a healthy protein for most women—its natural plant estrogens can actually help balance hormones, especially during menopause. The concerns mostly come from processed soy and overconsumption, not moderate amounts of whole soy like tofu.

For most women, 1-2 servings of whole soy foods per day is perfectly fine. If you're concerned, you can rotate it in every once and a while.

There’s your Costco for protein guide lol!

Use the 0.75 formula.

The 10:1 ratio.

Focus on whole food sources.

Add gradually.

And remember - this isn't about perfection.

It's about giving your body what it needs in the right amounts.

Your friend and coach,

Ben

P.S. To help make this even easier, I’m working on a high-protein recipe book full of delicious ways to eat more protein. If I get enough interest I’ll share it.

Reply back “recipe” if that sounds helpful