If there’s one thing I’ve learned on my health journey, it’s that protein and healthy fats are non-negotiable—especially as we age. I used to focus so much on cutting calories, eating “light,” and avoiding fat, thinking that was the key to losing weight and staying healthy. But the more research I did, the more I realized that I had it completely backward.

It wasn’t fat that was making me gain weight or feel sluggish—it was insulin resistance and blood sugar spikes caused by the wrong foods. When I finally prioritized high-quality protein and healthy fats, my metabolism started working in my favor instead of against me. The best part? I started burning fat effortlessly, had more energy, and felt more satisfied after meals instead of constantly battling cravings.

Why Protein is a Game-Changer for Fat Loss & Metabolism

Let’s talk protein, because it’s the one macronutrient that most people—especially women—aren’t eating enough of. If your goal is fat loss, muscle retention, hormone balance, or better energy levels, increasing your protein intake should be step one.

Protein Helps You Retain (and Build) Muscle

As we age, we naturally lose muscle mass, which leads to a slower metabolism and more fat storage. This is one of the biggest reasons people find it harder to stay lean as they get older. Muscle is metabolically active, meaning the more you have, the more calories you burn—even at rest.

When you’re trying to lose fat, your body will naturally break down both fat and muscle—unless you’re eating enough protein. Protein signals to your body to preserve muscle and burn fat instead.

Protein Keeps You Full and Reduces Cravings

Unlike carbs, which spike blood sugar and leave you crashing and hungry again in an hour, protein keeps you full and satisfied for much longer. It has the highest thermic effect of any macronutrient, meaning your body burns more calories just digesting it.

If you find yourself constantly snacking or feeling like you’re always hungry, you’re probably not eating enough protein.

How Much Protein Should You Eat?

A good rule of thumb is to aim for 0.8–1g of protein per pound of body weight (or per pound of lean body mass if you have a lot of fat to lose). It may sound like a lot, but once you start prioritizing protein, you’ll realize how much better you feel.

The Truth About Healthy Fats (and Why You Should Eat MORE of Them)

Contrary to what we’ve been told for years, fat is NOT the enemy—at least, not the right kinds of fat. In fact, eating the right fats can improve your metabolism, balance your hormones, keep you full longer, and even support brain health.

The real problem? Highly processed vegetable and seed oils (like canola, soybean, and sunflower oil) are destroying our health. These oils are inflammatory, highly processed, and contribute to insulin resistance, making it harder to lose fat.

The solution? Swap them for healthy, natural fats that have been used for generations.

The Best Fats for Your Health

If you’re trying to lose fat, maintain energy, and support your hormones, these are the fats you should be prioritizing:

✅ Grass-Fed Butter & Ghee – Packed with vitamins A, D, E, and K2, which support hormone production and overall health. Ghee is also lactose-free, making it a great option if you’re sensitive to dairy.

✅ Beef Tallow – An ancient, highly nutritious fat loaded with healthy saturated fats that support metabolism, brain health, and satiety. It’s also stable at high heat, making it one of the best fats for cooking.

✅ Full-Fat Dairy (Grass-Fed & Organic) – Ditch the low-fat nonsense. Full-fat dairy is higher in nutrients, contains fewer additives, and is naturally more satiating. Plus, when fat is removed from dairy, sugar is usually added in its place.

✅ Pasture-Raised Egg Yolks – One of the most nutrient-dense foods on the planet. They’re loaded with choline, healthy fats, and fat-soluble vitamins. Don’t skip the yolk—it’s where all the nutrition is.

✅ Extra Virgin Olive Oil & Avocado Oil – Rich in heart-healthy monounsaturated fats and great for low to medium-heat cooking.

✅ Coconut Oil & MCT Oil – These provide quick, usable energy without spiking blood sugar.

What About Cholesterol?

I know some people still worry about cholesterol, but the fear of dietary cholesterol has been completely debunked. In fact, cholesterol is essential for hormone production, brain function, and cellular health. The real danger? Inflammation and insulin resistance, which come from consuming too many processed foods and sugars.

My Go-To Protein Sources

While I get most of my protein from whole foods, I do supplement when needed—especially on busy days or when I’m focused on fat loss and muscle retention.

Here are two of my favorites:

Protein Lemonade & Mando – This gives me 20g of protein, and it’s super easy to take. The flavors are light and refreshing, and it doesn’t bloat me like some other protein powders do.

Collagen + Protein Blend – I alternate between this and the protein lemonade. I try to only use one per day and focus on real food first.

The Bottom Line: Protein & Healthy Fats are Key

If you want to lose fat, keep your metabolism strong, and maintain energy, protein and healthy fats need to be the foundation of your diet.

For years, we were told to fear fat and eat low-calorie, low-fat foods—but that approach has left so many people tired, hungry, and struggling with weight gain.

By prioritizing whole food protein sources and replacing processed seed oils with healthy, natural fats, you’ll give your body the fuel it actually needs. You’ll feel fuller, have more energy, and find fat loss much easier.

And if you’re still hesitant about eating butter, ghee, or full-fat dairy, just try it for a few weeks and see how you feel. You might be surprised at how much better your body responds when you fuel it properly.

xo, Brenda

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