Issue 8.23.22 | Protein + Fiber: A Winning Menopause Math Equation


veggies and hummus

Science indicates that shifting carbohydrate calories to protein can lead to a feeling of fullness. The end result may be the consumption of fewer calories and ultimately weight loss.

This is one of the reasons b-untethered’s rule meno programs focus on 40/30/30 – limiting carbs to 40% of calories, increasing protein to 30%, and managing to 30% from fat. Our programs also recommend protein at every meal and snack to ensure that you have circulating amino acids (the breakdown of protein) in your bloodstream throughout the day. This helps the body maintain existing and build new muscle as well as to support many important functions, like immunity, hormones, and enzymes.

Interestingly, protein consumption becomes more powerful when paired with fiber intake. This combination gives an even stronger feeling of fullness or satiety. This can help you eat less at each meal and let more time lapse between meals. Eating dinners where protein is paired with high-fiber foods can help you avoid evening or late-night snacking because you simply aren’t hungry.

Consider these pairings of protein and fiber foods to feel the real difference of Menopause Math:

Lentils + Brown Rice
Egg salad on Celery
Hummus + Vegetables
Greek Yogurt + Fruit
Chicken + Chickpeas
Eggs + Beans
Veggie Strips + Cheese Stick
Beef + Sweet Potato
Halibut + Brussel Sprouts
Black Beans + Cauliflower Rice

Also in This Issue:


Women Who Inspire | Susan Lambert

Susan Lambert, entrepreneur and Chief Marketing Officer, single mom, and triathlete sits down with us to answer some questions. We’d like to note that she just completed the Alaska Ironman Triathalon last month! Way to go, Susan!

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time restricted eating

Try This! | Time Restricted Eating

A new study published this month in JAMA Internal Medicine found that individuals who practiced time-restricted eating (TRE) but consumed all their calories earlier in the day lost more weight than those who also practiced TRE but ate later into the day.

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Try This! | Mocktails

Dry January, Sober Spring, Dry July, Sober September – these seasonal holidays are gaining popularity as individuals choose to abstain from alcohol on a short-term or longer-term basis.

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menopause drinking

Issue 10.25.22 | To Drink or Not to Drink

Stress, mood swings, hot flashes, and sleep issues can all be a part of the menopause transition, and it’s not uncommon for women to decompress with a glass of wine or a cocktail with friends during this life change.

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