Eat protein at every meal

Why: Eating a palm-sizing serving of protein at each meal is a great way to help with fat loss, body composition, and overall health.

It helps you full longer, stabilizes blood sugar and mood, and supports muscle repair.

It’s also essential for maintaining healthy hormone production—especially for women, who often under-eat it relative to what their metabolism and hormones need.

When protein is consistently low, it can show up as irregular hunger, low energy, hair shedding, dull skin, mood swings, weaker workouts, slower recovery, and stubborn body-composition changes that don’t match the effort you’re putting in.