As we age, our metabolism naturally slows — not because our bodies are broken, but because we lose muscle more easily and become more sensitive to blood sugar swings.

The solution isn’t to eat less — it’s to eat smarter.

Protein

• Keeps your metabolism active by preserving lean muscle

• Keeps you full longer and stabilizes appetite

• Supports hormones, hair, skin, and muscle recovery

• Helps your body burn fat instead of muscle

Your goal:

• Eat roughly your goal weight in grams of protein daily (or current weight for maintenance)

  Example: If your goal weight is 140 lbs, aim for 140g protein/day.

Fiber

• Supports gut health, hormone balance, and blood sugar control

• Keeps digestion regular and reduces bloating

• Slows down carb absorption (hello, fewer cravings)

• Helps you feel satisfied and in control of your appetite

Your goal:

• Aim for 25–30g of fiber per day (gradually increase if you’re not there yet).

  Fiber offsets carbs — so if something has 10g carbs and 5g fiber, it’s only 5g net carbs.