Personal Blog

  • How Much PROTEIN Should Women Eat to Build Muscle (and Lose Fat!)?

    How Much Protein Per Day For Women to Lose Fat and Build Muscle?


    How much protein should women eat if they want to lose weight but also build muscle? In this blog post, I’ll share what I’ve learned on this topic and what I’m focusing on personally so you’ll understand completely how much protein women should eat on a daily basis. I’ve recently enhanced my KETO diet approach to remain KETO/Low-Carb but also be very focused on high protein– why? Because when I learned how much protein women should eat to support muscle gains and fat loss- I realized I was likely not eating nearly enough. And once I focused on adjusting my macros, I found that I could easily do HIGH protein and the same low-carb (50G or less per day typically) and stick with my caloric deficit. I’ve been on this track for about 2 weeks so far and have am SEEING RESULTS. Tune in to the blog post below to learn more about how much protein should women eat, why they should focus on eating more protein, how protein helps with muscle gain/growth and recovery and how protein supports fat loss with a conclusion summarizing what I’m doing in MY diet and workouts and how it’s working so far and what my goals are for the future! 

    Do women need to eat as much protein as men?

    how much protein should I eat to gain muscle

    Our fitness industry has long been permeated by the notion that women need to eat less protein than men to achieve their fitness goals. Much of this mythology is spread by women trainers also promoting super low-calorie diets and suggesting women should never lift heavy weights for fear of “bulking up’ (eye roll).  That said, recent studies have shown that this is simply not true. The fact is, women need just as much protein as men to build muscle and lose fat. In this blog post, I’ll talk about the recommended daily protein intake for women, the benefits and importance  of consuming enough protein, and the best sources of protein for building muscle and losing fat.

    What is Protein and Why Is it IMPORTANT For Women Who are Weight Training?

    Steak Salad High Protein

    Protein is one of the three macronutrients that are essential for human survival. It is made up of amino acids and is responsible for building and repairing tissues in the body. Women need protein to maintain and repair muscles, bones, and organs. Protein is also important for hair, skin, and nail health. It’s also that thing we enjoy eating in dishes like sushi or burgers with fries or tacos or roast turkey or Turkey Taco Bowls (just had this this week sooo good!!) any sandwich etc. 

    How Much Protein Does a Woman Need?

    how much protein should I eat in a day

    The amount of protein a woman needs varies depending on her body weight, activity level, and fitness goals. Generally, women need between 0.8 and 1.2 grams of protein per kilogram of body weight. (For those non-metric people like myself, 1 kilogram = 2.2 LBS.) This means that a woman who weighs 130 pounds (59 kg) should aim to consume between 70 and 100 grams of protein per day. However, women who are trying to build muscle or lose fat may need to consume more protein than this. For reference, based on what I’ve read and learned from several trainers in my age group– I’m currently focusing on 100g-125g of protein per day. This doesn’t mean YOU need to focus on that much– we all need to do our own research. I’m doing 1600 calories a day, 50g of carbs, 100-125g protein and the rest healthy fats. 

    How Does Protein Help With Muscle Growth?

    When we lift weights, we are essentially creating small tears in our muscle fibers. It may sound counterintuitive, but it is these tears that actually stimulate muscle growth and repair. In order for our body to repair and rebuild the damaged muscle tissue, it needs a steady supply of amino acids – the building blocks of protein.

    When we consume protein, our body breaks it down into its individual amino acids and uses those amino acids to repair and rebuild  that muscle tissue. This process is called muscle protein synthesis, and is essential for muscle growth and recovery.

    The consumption of protein can help to prevent muscle breakdown as well. When we don’t consume enough protein, our body may start to break down existing muscle tissue in order to access the amino acids that it needs for other functions. By consuming enough protein, we can help to prevent this muscle breakdown and ensure that our body has the amino acids that it needs to support muscle growth and recovery.

    It’s also worth noting that not all proteins are created equal when it comes to muscle growth. In particular, protein sources that are high in leucine – an amino acid that plays a key role in muscle protein synthesis – are especially beneficial for muscle growth. Some examples of protein sources that are high in leucine include animal-based proteins like meat, poultry, and dairy, as well as plant-based proteins like soy and quinoa.

    In summary, protein is essential for muscle growth and recovery. When we lift weights, we create small tears in our muscle fibers that require amino acids to repair and rebuild. By consuming enough protein – especially protein sources that are high in leucine – we can support muscle protein synthesis and prevent muscle breakdown, leading to stronger, healthier muscles over time.

    Benefits vs. Risks of Consuming Enough or Not Enough Protein for Women.

    Consuming the right amount of protein has myriad benefits for women, including increased muscle mass, improved bone density, and a faster metabolism. (BAM!) Protein also helps to keep you feeling full for longer, which can help with weight loss. Not consuming enough protein can have some negative health consequences for women, including muscle loss, bone density loss, and a weakened immune system. YIKES. Women who are not getting enough protein may also experience fatigue, weakness, and a slower metabolism. Enough reason to up your protein game??

    What are the BEST Sources of Protein For Women?

    Classic egg omelette

    OMG. There are SOOOO many sources of protein that are ideally suited for women, including lean meats, fish, eggs, dairy, and plant-based sources such as beans, nuts, and tofu. Plus of course you can incorporate additional enhancements like protein powders and protein bars as well. This helps to mix things up and you can create fun recipes. Right now, the entire internet is making high protein recipes using cottage cheese for virtually EVERYTHING. Stay tuned, I’ll share my favorites in a post coming up next week and down below I have one for you to start with! Try to choose high-quality sources of protein that are low in saturated fat and added sugars. Want some fantastic ideas for high protein low carb meals? Hmmm where could you get that I wonder? OH YEA– my KETO COOKBOOK!! 

    Protein Timing and Distribution

    In addition to understanding how much protein women need to consume, it is also important to consider the timing and distribution of protein intake. Some research suggests that consuming protein right after a strength training workout can help to support muscle recovery and growth. Additionally, spreading protein intake throughout the day (rather than consuming all protein in one or two large meals) can also be beneficial for muscle growth and recovery. What am I doing currently? I have shifted from intermittent fasting to eating 3 meals a day and one “snack” which is typically a protein shake or a protein snack (some kind of Greek Yogurt or Cottage Cheese + Protein Powder concoction). I’m actually really enjoying it– and it is certainly working well with my new training schedule because the working out for sure has increased my appetite. 

    So How Does Protein Help With WEIGHT LOSS?

    ideal amount of protein for women

    Protein is often recommended for women who are looking to lose weight because  it can help to reduce cravings and feelings of hunger. This can make it easier to stick to a calorie-restricted diet, which is a key component of weight loss.

    One way that protein can help to reduce cravings and hunger is by affecting the hormones that regulate appetite. When we consume protein, it triggers the release of hormones like cholecystokinin and peptide YY, which can help to reduce feelings of hunger and increase feelings of fullness. Additionally, protein can help to slow down the emptying of the stomach, which can also help to keep us feeling full for longer.

    Another way that protein can assist with weight loss is through its higher thermic effect compared to carbohydrates or fats. The thermic effect of food refers to the amount of energy that is required to digest, absorb, and metabolize the nutrients in food. Protein has a higher thermic effect than carbohydrates or fats, meaning that the body burns more calories digesting protein than it does digesting other nutrients. This can help to boost metabolism and support weight loss over time.

    Finally, consuming protein can help to preserve muscle mass during weight loss. When we lose weight, we typically lose both fat and muscle mass. However, by consuming enough protein and engaging in strength training, we can help to preserve muscle mass while losing fat. This can help to ensure that our body is burning fat rather than muscle for energy, leading to a healthier and more sustainable weight loss.

    In conclusion, protein can be a helpful tool for women who are looking to lose weight. By reducing cravings and feelings of hunger, boosting metabolism, and preserving muscle mass, protein can support healthy weight loss and help women achieve their fitness goals. Have I convinced you to up your protein focus yet?

    1-2 Punch: High Protein, Low Carb!

    High Protein Low Carb Diet

    So, y’all know I have been formerly strict KETO and that is what helped me finally bust out of a long plateau where I could NOT lose weight no matter what- and I lost 36 inches and 30LBS. I was strictly keto for about 1 year and 4-5 months until my doctor and I started working together end of last year to begin adding carbs back into my diet. I didn’t do this strategically enough, and I think frankly I was too confident in my weight loss and having had kept it off so successfully for so long— but let’s summarize and say that the experience of shifting to a much heavier carb diet ended up with me experiencing major stomach and digestive issues and gaining some weight back. MASSIVE BUMMER. I decided about 10-12 weeks ago to get back to keto and then start working out like I used to — with a strong weight training focus. It was mid-way into getting back to my keto focus that I started following a lot of great women on social who taught me a lot about the need for more protein– then my functional medicine doctor agreed. So I currently still do low/carb-keto but I do high protein.

    A high protein, low carb diet can be an effective approach for women who are looking to lose weight and build muscle. Here are some ways that this type of diet can be beneficial:

    Increased satiety: One of the main benefits of a high protein, low carb diet is that it can help to increase feelings of fullness and satiety. This is because protein takes longer to digest than carbohydrates or fats, which can help to keep us feeling full for longer. By consuming more protein and fewer carbs, we may be able to reduce overall calorie intake and support weight loss.

    Muscle preservation: When we consume a low carb diet, our body begins to shift from using carbohydrates for energy to using fat. This process is known as ketosis, and it can be beneficial for weight loss. However, when our body is in a calorie deficit (i.e. consuming fewer calories than it burns), it may also start to break down muscle tissue for energy. By consuming enough protein, we can help to preserve muscle mass and ensure that our body is burning fat rather than muscle for energy.

    Improved insulin sensitivity: Insulin is a hormone that helps to regulate blood sugar levels. When we consume a lot of carbohydrates, our body produces more insulin to help process the glucose in our blood. Over time, this can lead to insulin resistance, which is a risk factor for a variety of health conditions. By consuming a low carb diet, we can reduce the amount of insulin that our body produces and improve insulin sensitivity, which can be beneficial for overall health and wellness.

    Increased muscle protein synthesis: a high protein diet can also stimulate muscle protein synthesis, which is essential for muscle growth and recovery. By consuming enough protein and regularly strength training, women can support the growth and maintenance of lean muscle mass, leading to stronger, healthier muscles over time.

    In summary, a high protein, low carb diet can be a beneficial approach for women who are interested in losing weight and building muscle. By increasing satiety, preserving muscle mass, improving insulin sensitivity, and supporting muscle protein synthesis, this type of diet can help women achieve their fitness goals and improve their overall health and wellness. It is important to work with a healthcare professional to determine if this approach is appropriate for your individual needs and goals.


    But Wait There's More

    If you enjoyed this post my friends, you’ll probably enjoy checking out some of the following links to videos, podcasts and more blog posts. I’ve got you! VIDEO: The Best Tips From “The Glucose Revolution Book” CLICK HERE. VIDEO: What happened when I added carbs back into my diet: CLICK HERE. The Best Toning Workouts For Women: CLICK HERE. A Killer Sandbag Circuit Workout You Can do ANYWHERE: CLICK HERE. Grab my FREE Keto KWIK START GUIDE full of tips, recipes and hacks that helped me go keto and lose 30 LBS and 36 INCHES; . . Want to learn how to go KETO the way I do it? I’ve coached tons of women and all have lost more than 25LBS successfully — CLICK HERE to take my online course- the 5-Day Keto Bootcamp for just $99. 


    Note: this blog contains affiliate links that allow you to find the items mentioned in this post and support this channel at no cost to you. While this channel may earn minimal sums when a viewer uses the links provided, the view is in NO WAY obligated to use these links. Thank you for your support.


  • The Best Turkey Taco Bowl You’ll EVER Make, and EAT.

    Delicious Ground Turkey Taco Bowl.

    If you love Mexican food (who doesn’t?) and you love a good Taco Bowl- then you’ll love this Keto-Friendly Turkey Taco Bowl Recipe. And I’ve thrown in several additional variations for you to try as well that I know you’ll enjoy. We make this Turkey Taco Bowl – or some variation of it, probably every week. I”m not joking. It’s that good. And it’s so EASY– the ingredients are easily accessible at every grocery store and the whole thing probably takes 20-30 minutes MAX to make from start to finish. This is what I love about all the recipes I’ve put in my KETO COOKBOOK-– they all have easy/non-complicated/non-complex ingredients and all of them can be made in under 30 minutes for the most part. And the bonus? Your non-keto family members will probably not even notice that it’s “low carb”. My husband is not keto and he loves this Turkey Taco Bowl and REQUESTS IT. Sometimes, some of the keto or low-carb dishes I make he’ll adjust by adding tortillas or adding more rice or potatoes to his serving but for the most part, we eat the same thing. These recipes are THAT good. This is how I DO Keto baby!!.

    rice cooker

    One of the things I failed to capture in my video below is (sorry) me making the rice for this recipe in our latest electric gadget obsession – the rice cooker. Folks, this changes EVERYTHING and seriously makes cooking rice SO EASY it’s insane. When I think about how much watching over. a pan my husband used to have to do to make his rice before and now we literally just set it and forget it with this thing…..come on. You have to get one and the price is crazy reasonable!! You almost can’t find an expensive one! CLICK HERE to buy the one we use on Amazon for less than $25. Also- please note– you’ll see below in these recipes and variations I talk about rice. Rice OBVIOUSLY has carbs. I have consumed rice the entire time I have been keto and been able to lose weight BUT I don’t eat UNLIMITED RICE. I’ve definitely seen via my CGM that it spikes my glucose so I watch how much I eat. With some recipes, we’ll do cauliflower rice. It really depends. In this case, I don’t put a TON of rice in my bowl, and I account for a full 1/2 cup serving. It really is personal preference and what your macros are for the day. 

    fresh cilantro

    If I can make one strong suggestion for all of the below variations, it’s that you top with cilantro. If you haven’t tried cilantro yet, TRY IT. It’s got a unique smell when you first smell it but it’s such a must have IMO for all Mexican food, and it’s a game changer. It really brings everything together and provides such a unique tang– you gotta have it, that plus the green onions for sure.

    Turkey Taco Bowl Recipes and Variations

    Ok! Let’s get down to business. By the way, in the video below, you’ll see a demo of me making the Rotel version WITHOUT the black beans/mango. I’ll share that recipe first then some variations. 


    1 LB Ground Turkey (OR Ground Beef, OR Ground Chicken, depending on variation)

    1 LARGE Can Rotel 

    1 Large Package Shredded Mexican Blend Cheese (I don’t measure)

    Spices: Onion Powder, Lawrys Garlic Salt, Pepper, Taco Seasoning

    Rice: Jasmine or Your preferred rice

    Chopped Romaine Lettuce

    Black Olives, Sliced

    Green Onions, Sliced

    Cilantro, Chopped

    Sour Cream

    Chopped avocados with salt

    OPTIONAL: JALAPENO– MIXED IN WITH TURKEY/ROTEL and/or added on to toppings

    Put the rice in the rice cooker- it will be done cooking when you are finished with the turkey and the fixings. Cook/brown turkey over medium heat. When mostly cooked, add a packet of your favorite taco seasoning. Mix in well, use meat chopper to mix/chop up ground turkey so it’s all even in size. Drain your can of Rotel and add to pan with turkey. Add seasoning to your preference. Top/cover with your shredded cheese– be generous! Cover with lid until melted. Turn off heat. While this is melting the cheese, you can chop your lettuce and prep the “fixings” for your bowl. I like to put them all in small bowls and let each person create their own preferred layered bowl. Once the rice and turkey mix are done- assemble your bowls. The way I do mine is as follows: lettuce on the bottom, a scoop of rice on top of that, then the turkey/rotel/cheese mix, then I add olives, green onions, cilantro, jalapenos, avocado and a big dollop of sour cream. When I eat- I use a knife/fork and cut/slice the whole “bowl/salad” up so all the ingredients mix and blend together– I CANNOT TELL YOU HOW DELICIOUS THIS IS!!!!!

    Variation with Mango Salsa

    This was inspired by these Mahi Mahi fish tacos we were making with mango “salsa” which was really just mango and tomato. 

    You’d start this the same way, browning the turkey, adding the rotel and cheese. You’ll see in the photos above that in this case we used black beans and chopped mango. Now that I’m typing this blog post up I’m getting hungry and thinking we’ll need to try this version again soon. The mango being so sweet and tangy– with the cilantro and jalapeno–if you choose to add that- is a wonderful combo. I also really love adding in sour cream– these things all combined together have a divine flavor. MMMMM. I’m drooling while I”m typing this. 

    Another variation: You could easily take these ingredients with the rice, cut out the lettuce, add in Siete Tortillas, layer them in a pan and bake it to make a Mexican type lasagna. I have not done that but I’m thinking we shall try. Sounds good right? 

    Taco Variation: DUH. Of course you could take this and make into tacos. Hard shell or soft shell. Siete has low carb tortillas and Egg Life Wraps are my go-to carb free thing. 

    Beef Variation: Like I said above– we have made this with Ground Beef and it’s just as delicious. I will say this– I do not recommend going for the low-fat ground turkey– of course, I’m keto so I”m not watching my fat intake but it definitely doesn’t taste as great. 

    Roasted Peppers and Onions Variation: Top with a TON of Roasted Red/Green Peppers and Caramelized Onions. Omit the Green Onions. Keep the sour cream and everything else.

    What ideas do YOU have to add? What sounds good to you or what did you try after you made this? 



    I hope you enjoyed this recipe and more importantly that you go out and make it– I want to hear from you if you do! Tell me which version you made and if you love it like we do! Can’t wait to hear from you!



    If you liked this post, you’ll want to check out of course- my KETO COOKBOOK for just $27. Also, The Best Acai Bowl Recipe ever: CLICK HERE. And my FAVORITE BREAKFAST RECIPES Click here. Lastly- Paleo Beef and Veggie Bowls; CLICK HERE. Be sure you are subscribed below- lots more food and recipe/meal ideas content coming up y’all! 


  • How to Reach Your Goals 3x FASTER Than EVER Before.

    The Secret to Reaching Your Goals FASTER.

    Do you love setting goals but have issues when it comes to seeing those goals come to fruition? I have been in that camp. If you want to know the secret to reaching your goals faster, read on. 
    I’d been finding myself super frustrated in many areas of my life — most notably, I observed that I was always busy, but not always productive. Can you relate? I think many of us can. If I am keeping it real with you, this has been a struggle of mine for years- ever since I founded my first company. I kind of drown in the overwhelm– because I don’t take the time to put some structure to my days, simplify things, prioritize and then SCHEDULE my days. 

    reach your goals faster

    That sounds so simple but I just haven’t been doing it. For the past year or so (and there has been a LOT going on in my life behind the scenes that I will share later– some pretty serious health issues that I had to address and that kept me from working and forced me to take serious down time) I have been diving into my days just being 100% reactive vs. proactive. I’ve had no plan. I’d just jump from one thing to the next thing to the next thing. I’d be easily distracted. I wouldn’t stick to anything long. I was multitasking upon multitasking. I would get to the end of every day– and be TIRED, DEPLETED, FRUSTRATED, and wonder….why am I not finishing the most important things I needed to do?????

    Can you relate? Do you feel like you are busy all the time but you aren’t doing the most important things to move you toward your goals? Do you wonder why you are self-sabotaging? I don’t know that any of us do this ON PURPOSE BUT– the bottom line is, we gotta get out of our own way. 

    How do we do that? How do we stop the cycle of being endlessly BUSY but forever NON-PRODUCTIVE? How do we change our days so that we are MAKING PROGRESS toward our goals while also ENJOYING SOME MARGIN (I.E. SPACE) in our life for enjoyment?? Remember that stuff? 

    Yea…..when we are disorganized and not focused we also tend to put our self-care last and then we run ourselves ragged and start affecting our health. It’s a vicious cycle that can lead to adrenal fatigue and burnout, damaged hormones, poor sleep and worse. 
    I shot the video below to talk about the 3 biggest changes — simple but profoundly impactful- I’ve made recently that are making my whole life change for the better in this area. I’ll summarize these points below in case you don’t feel like watching or listening to me babble on. 😉

    Know that it doesn’t take 21 days to set a new habit — NO way!! When you think that (which is what everyone says and where that came from I have no idea) — you will think, oh crap, I have to do this new thing for THREE WEEKS before my brain and body adapt…how will I ever do that when I haven’t been doing it for a whole year? Guess what?? My experience shows that REALLY– you can change your behavior in 1-2 days. I talk about this in the video but — test it out. 

    Try your new habit for- tell yourself- you just have to do it ONE DAY. Maybe it’s getting up 30 minutes earlier. You only have to do it once. Well if you do that TOMORROW…..the hardest part is when your alarm goes off- that’s when you  have to make that decision: do I hit the snooze button or get out of bed? If you set yourself up for success (set out your workout clothes, have your partner nudge you or wake up with you, etc.) you’ll do it because you’ve made the COMMITMENT TO YOURSELF. 

    Once you get out of bed– you are 50% into your new goal. Seriously– you are NOT going to get back into bed– you may still be tired but your brain is already going “Hey I think I can do this”. Then you do the do- you do your workout or your journaling or your meditation or whatever you wanted to wake up earlier for. You see how easy it was to do and how by breakfast time– you aren’t crashing and burning. You are ready for the day. By evening– you are impressed with yourself. You’ve created the scenario where it’s HIGHLY LIKELY YOU WILL REPEAT THIS TOMORROW. When you do it tomorrow….you’ll definitely do it the next day and then….you’ve got this. So– when you are starting to add habits don’t overwhelm yourself thinking it takes a month to establish it. NOPE. You can do 2 days baby!!

    ** Stop Aiming for PERFECTION. We often don’t start on our goals because we think everything has to be perfect or in place before we start. We think we need to be in shape before we hit the gym (crazy!!) We think our website has to be complete and perfect before it goes live (even Apple puts out products with errors and then fixes them AFTER people buy them!). We think we have to craft the PERFECT email sentences before we do sales outreach to sell our products to make the money to pay our bills….we need to remember, it’s just a person on the other end– just be yourself! Stop worrying about everything being PERFECT and just START. Activity and ACTION ARE YOUR BEST FRIEND. Worrying about perfection is STALLING. Don’t be a staller.
    *** Stop over analyzing, over-researching, over-investigating. This is also stalling. I did this for a long time with online courses about EVERY TOPIC!! I spent so much money (don’t get me wrong I love these courses and teachers and learned so much) but I was learning like it was my full time job. You gotta get into execution mode and — ACTIVITY toward your goal!! If you find yourself thinking “I just want to do a little more reading on this before I…..”- stop!! Stop right there!! Put away the internet! Get out your phone or whatever it is you need to use to get into ACTION toward your chosen goal and DO IT!!!


    Friends, these tactics are NOT by any means rocket science. But these are things that soooo many of us are doing (the WHAT NOT DO part) and the things I’m saying to do — and to focus on– I’m telling ya– if you change your attitude and DIVE IN with this stuff I believe you will see a noticeable impact in the next 30-60 days in your life. I look forward to hearing all about it. DO TELL. 



    But Wait There's More

    If you liked this post, you’ll probably want to check out this podcast “How to reach your goals faster– Mindset Hacks That Make a Difference”: CLICK HERE. Also, Practice Makes Progress: Why Repetition is the Most Important Habit to Focus On: CLICK HERE. How to Stop Overthinking Everything: CLICK HERE.