Protein and Fiber First, The Simplest Food Reset That Actually Works

Sweaty hot yoga at 63, this is what choosing myself looks like. Don’t mind the

The real goal this year is energy I can use

This photo is not about perfection. It’s about joy. It’s about living in my body and still doing things that excite me.

And if you want more of this kind of energy, the kind that lets you show up for your life, you don’t start by pushing harder. You start by fueling better.

That’s why the first pillar I’m teaching this year is food.

Not dieting. Not tracking. Not another set of rules you’ll hate by week two.

Just the simplest upgrade that keeps showing up in the research and in real life, protein and fiber first.

Download, Protein and Fiber Starter List (7 Days)

If you want a simple plan you can follow this week, I made you a printable list.

Click here to download the PDF:

https://www.dropbox.com/scl/fi/ne8u8eb6hvta9epgzcmrz/Protein_Fiber_Starter_List_7_Days.pdf?rlkey=8lnymu1mey5h2yfznrl5h9vo4&st=cixiurss&dl=0

Save it to your phone, print it, screenshot it, whatever makes it easy to use.

Why protein and fiber first matters, especially in midlife

Midlife is when your body gets less forgiving about blood sugar swings, stress, sleep disruption, and muscle loss. If you feel like your energy is unpredictable, your cravings are louder, and your mood is easier to hijack, you are not failing. Your system is asking for steadier inputs.

Protein and fiber help do that in a very practical way.

They support:

• More stable blood sugar and fewer crashes

• Less “urgent hunger” and less mindless snacking

• Better recovery from workouts

• More muscle support over time

This is not about being strict. This is about being supported.

Three concepts to understand

1) Your body is not broken, it’s overstimulated

A lot of ultra processed food is engineered to keep you reaching for more. When people say “I have no willpower,” they’re often fighting biology, not weakness.

2) Blood sugar swings can feel like anxiety

When blood sugar drops quickly, your brain reads it as stress. You don’t just feel hungry, you feel urgent. Irritable, foggy, snacky, edgy. Stabilizing blood sugar often stabilizes your day.

3) Your taste buds adapt, but you have to give them time

If you’ve been used to sugary foods, the first week can feel like withdrawal. That’s normal. Give it a few weeks and cravings start to quiet, food tastes better, and appetite becomes calmer.

Three easy steps to start today

1) Build meals around protein first

Ask yourself, “Where is my protein?” and start there. It can be simple. Eggs, Greek yogurt, chicken, fish, tofu, cottage cheese, beans, protein smoothie.

2) Add fiber second

Fiber usually looks like plants. Veggies, berries, beans, lentils, chia, flax, oats, leafy greens. Fiber slows digestion, helps blood sugar, and supports gut health.

3) Keep it boring for seven days

Boring is not failure. Boring is how habits get built. Pick a few repeat meals, keep it easy, and notice how you feel.

That’s the key, pay attention to the difference.

Your simple promise for the week

For the next seven days, try this:

At each meal, aim for:

• A protein source

• A fiber source

You can still have the other things. This is not about “never.”

This is about what you lead with.

Want help applying this to your life?

If you try the 7 day starter list, I’d love to hear what you notice. More steady energy? Less cravings? Better workouts?

And if you want me to help you build your personal plan, workouts, nutrition, and habits that match your real life, keep an eye on the next program opening, or reach out through my contact page.

You are not behind. I’ve got you.

I honor your soul,

Kim