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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More to explore

Book Review: Tough Broads

I recently read the newly published book by Caroline Paul, entitled Tough Broads. It is a fantastic read about select older women who have aged well and what has contributed to that.

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06.13.24 Do You Have a Longevity Plan?

You have a retirement advisor. At work, you have likely written annual career goals and objectives. If you were at home over the years, you managed kids sports and schooling plans. Why is your health any different? Yet it is.
Very few of us have taken steps to create personal health and longevity plans. And yet, we now know that the condition we’re in at 75 is heavily based on how we treated our body and brain in the preceding decades.

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Train & Travel Adventures!

Check out our upcoming trip to Africa! We’ll start training soon for this amazing October trek up Mount Kilimanjaro! The good news is that we’re taking 8 days to get to the top, so there’s plenty of time for acclimatization in the altitude.

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Train & Travel Adventures

How about a trip to Patagonia where crystal green waters and icy blue glaciers await? We’re trekking the W Trek again in January with training starting in October. Here’s what some of the women said from our March trip:

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05.01.24 5 Steps to Evaluate Your Longevity Odds

Here’s a burning question for most of us in midlife: “What do I hope to accomplish in the next 10 years?” There are so many potential options for your response but however you answer, health is likely a prerequisite. We’ve got a few ideas for your goal and also ways to ensure you are able to achieve it:

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