Chanel Stuck is a 50 year old mum of three girls. Married to Gary and lives in Brisbane, Australia. She is a registered Nutritionist and Sports Nutritionist and also a qualified Keto Coach, with ongoing studies in Health Coaching. Chanel privately consults with clients to help with their health and performance goals. She is very active on social media, where she shares a lot of content and has a podcast "Menopause Nutritionist". She also speaks on all things health and wellness when opportunities arise. She is the creator of the Thrive In Menopause program, a group program for women on their menopausal journey to help master nutrition and lifestyle to get body composition results and manage menopause symptoms.
Thrive In Business When You Master Your Nutrition
As a nutritionist, every day I talk to women 40+ who are trying to achieve their best lives and missing the mark. This is because their energy, mood, focus, and sleep are off. Fat loss does not affect our business goals; however, it seems to be a side effect when we miss the mark on our nutrition. I want to show that if we master our nutrition, we can thrive in business and our lives which will help us get our health goals along the way. The information here will be crossing over between body composition and performing our best because, in our endeavor to get our fat loss goals, we affect our ability to be our best in business like the examples set by Woman Thrive Magazine.
Common Conversation with Busy Businesswomen
Here is an example of a common conversation I have with busy businesswomen. You may hear yourself in this (or not). The suggestions will give you a framework on how to start making changes. I truly believe if women can master their nutrition and lifestyle they can thrive and have the body composition of their choice. Education is power when we know better – we do better.
The most common conversation is this one. A busy businesswoman, wanting to get rid of the belly fat that has come out of nowhere. She hasn’t changed her food or exercise so decides to do what has always worked in the past, eat less and exercise more. Her day starts with a coffee and if she has breakfast, it’s something small, an egg on toast. Maybe another coffee or two thru the morning because she didn’t sleep well last night. Lunch is a sad salad. This means, lots of lettuce and vegetables, not enough protein, or nutrient-dense food. She may grab a handful of nuts in the afternoon, thinking that is a healthy snack. She gets home, ready to cook dinner, and cannot get herself out of the fridge and/or pantry. The cravings are so bad that she cannot stop eating. This goes on for the rest of the night, with a glass of wine (or two) at dinner to help wind down and get to sleep. Feeling disappointed she didn’t stay on track; the next day goes the same way. This cycle continues and, in the process, she is tired, has no energy, cannot focus on her busy workday, her sleep is disrupted and often she wakes at 3 am. Her mood isn’t the best and the belly fat is getting worse and not better.
Master Your Nutrition
Once you hit 40+ the things that used to work ie. eat less and exercise more, no longer work to help us get our body composition goals. In the process, we lose our energy, mood, focus, and sleep too. To be the best businesswomen we can be, we need to have energy, mood, focus, and sleep daily. Why do things have to change? One word – hormones. Generally, between the ages of forty and fifty peri-menopause kicks in when our hormones start changing. This affects everything. There are many things we can do to master our nutrition.
The focus for today is to learn how to prioritise protein. This one tip will have you on your way to success. Protein is the most satiating macronutrient, which will keep you fuller for longer. It also has the highest thermic effect, meaning it burns calories to digest it. Hitting our protein goals helps us to stabilise our blood sugar which makes the cravings go away. It takes 30g of protein to create protein muscle synthesis. If you are at the gym doing the hard work and not hitting 30g of protein for your next meal you are likely missing the chance of building precious muscle which affects your metabolism, affecting your body composition.
I personally recommend 2.2g of protein per kg bodyweight or 1g per lb of bodyweight. Ie. If I weigh 70kgs I will eat 150g protein a day.
What this will take is eating more throughout the day, which seems to be one of the hardest things for women to get used to. Especially after they have been in a habit of eating small amounts for so long, when you first start prioritizing protein you will feel full, and it may feel unusual. Trust the process, as later in the day you will not find yourself in the pantry or fridge because the cravings are not there. Energy will flow back into your life as your blood sugar stabilizes. This will affect your mood and focus. Take note of your sleep too.
In conclusion, if you are hearing yourself in this article know that you can achieve all your goals when you start mastering your nutrition and lifestyle. Business and body composition goals are attainable at the same time. If I can do it, so can anyone else.
I have written a white paper you can access through my website Protein and Menopause which cites 12 different research papers. You can read more about protein and menopause on the links provided.