Dieting?

Hey,

Your answer might surprise you. Scroll down to find out what most women are missing.

Quick question: When was the last time you felt really strong?

Not “I made it through the day” strong, but “I could carry two grocery bags and still take the stairs” kind of strong.

If that feels like a distant memory, you’re not alone. Most women over 40 start feeling weaker because of something most of us aren’t even told about: muscle loss.

But here’s the thing. A recent 12-week study tried a super simple fix.

No crazy workouts. No calorie-counting. Just a small boost in protein. And it worked. Let’s break it down.

In this edition:

• What 15g of extra protein a day did for women over 50

• How to check if you’re getting enough protein (hint: most of us aren’t)

• Period Symptom Tracker

• Recipe of the Week

70 women. Ages 50 to 80. No diet changes, no gym plans. Just one tweak:

They had two protein-rich drinks a day for 12 weeks, about 15g of protein per drink, and kept everything else the same.

Let’s just say, the results were not subtle.

This tells us one thing loud and clear: protein matters more than we think, especially as we age.

Wait, Am I Getting Enough Protein?

Let’s test it.

Think about your day yesterday.

Now count: how much protein did you eat?

• Breakfast: bread and tea?

• Lunch: rice, sabzi, maybe a bit of dal?

• Evening: biscuits or snacks?

• Dinner: more rice or roti?

If this sounds familiar, chances are you’re clocking in around 30–40g of protein a day, and your body needs closer to 60–70g, depending on your weight.

Here’s a Fix You Can Do

We’re not talking about drinking raw eggs or eating chicken five times a day.

And if you’re in a rush (who isn’t?), a clean, high-quality protein shake works.

That’s what the women in the study used, and it made a real difference.

Simrun’s Mind-Body Tip of the Week

Protein doesn’t just support your muscles. It supports your mood.

Ever felt cranky, tired, or foggy by mid-day?

That dip might not be “hormonal”; it could be because your breakfast or lunch lacked enough protein.

Your period doesn’t show up the same way every month, and that’s normal. But tracking those changes? That’s how you take back control.

Our free Symptom Tracker is a simple tool to help you log how you’re feeling, day by day. No overthinking, no apps to download.

✅ Track mood, flow, cramps, cravings, sleep, and more

✅ Spot patterns over time

✅ Share better info with your gynaecologist

✅ Plan your food, workouts, and routines smarter

Check out the free tracker here and start tuning into what your body’s been trying to tell you.

Want daily reminders, tips, and support from other women going through the same thing?

It’s free, supportive, and just what your cycle needs.

You need to understand that this is more than just dieting. Neither should this be about trying to look like your 20-year-old self.

This is about feeling good in your own body. Feeling strong enough to move with ease.

Being able to run errands without feeling wrecked. Or play with your kids (or grandkids) without needing a break every 10 minutes.

All of that starts with what you eat.

And protein, not a fad, not a product, but real, daily, doable protein, is one of the best ways to get there.

You deserve to feel strong. You deserve to feel good.

Let’s get that back, one smart meal at a time.

See you next week,
Simrun ❤️