Episode 100: You Probably Need More Protein, More Fiber, and More Strength Training
Nourish to Flourish with Megan The Trainer, RD • Cut through the nutrition noise and focus on the basics that drive real results.
New year… new trends… new supplements… new “must-do” challenges. If January felt like a flood of nutrition advice, you’re not alone. In Nourish to Flourish Episode 100, Megan The Trainer, Registered Dietitian, simplifies it down to three foundational priorities: protein, fiber, and strength training. :contentReference[oaicite:0]{index=0}
Because if those basics aren’t in place, it doesn’t matter what food trend is hot right now—your results will stay stuck.
The “Black & White” Basics
- Protein: Most people aren’t getting enough.
- Fiber: Most people aren’t getting enough.
- Strength Training: Most people need more of it (and often heavier).
1) Protein: Think “Per Meal,” Not Just “Per Day”
A major point Megan emphasizes: a practical target for many clients is around 25–30 grams of protein per meal. :contentReference[oaicite:1]{index=1}
That can feel like a lot at first—but with simple strategies and “stacking” protein sources, it becomes realistic and repeatable.
Quick win: Build meals around a protein anchor first, then add color, crunch, and carbs around it.
2) Fiber: The Unsung Hero for Health & Longevity
Megan’s general fiber recommendation lands in the neighborhood of 25–35 grams of fiber per day, prioritizing whole grains, fruits, and vegetables—especially non-starchy vegetables. :contentReference[oaicite:2]{index=2}
More variety. More color. More foods with the peel on. That’s where the benefits stack up.
Fiber-Friendly Focus
- Prioritize plants at most meals
- Choose whole foods more often than “fiber-added” products
- Aim for variety across the week (colors count!)
3) Strength Training: Your “Muscle Currency” After 40
This episode is especially relevant for women navigating perimenopause and menopause. Megan explains why muscle is prized tissue—supporting metabolism, blood sugar, health, and longevity. :contentReference[oaicite:3]{index=3}
As we age, the ability to do what we love can be closely tied to preserving muscle and strength. Translation: if you want a long, robust life, make sure you’re lifting things—safely, progressively, and consistently.
3 Practical Takeaways You Can Use This Week
- Pick one meal to upgrade first (breakfast is usually the easiest win).
- Add one high-fiber food daily (a fruit with peel, beans/lentils, or extra veggies).
- Schedule 2–3 strength sessions per week—even if they’re short. Consistency beats perfection.
Want Help Personalizing Your Protein, Fiber, and Strength Plan?
If you want a clear plan of action—especially for weight management, peri-menopause, or menopause— reach out to work with a nutrition coach and build a strategy you can actually stick with.
Watch Episode 100
Prefer to watch on YouTube? Click here.