Don’t wait until the New Year to jumpstart a firm, fit physique! Join our 12Days of Protein Challenge from December 11 to 22. Participating is simple: sign uphere—then eat three to four servings of protein each day. We’ll send you delicious daily ideas for upping your protein content, plus our exclusive high protein meal planner. Record your progress on Facebook in our daily poll and you’ll be entered to win amazing metabolism-boosting prizes!
Thanks for listening, we hope you enjoyed it. Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.
Hi everyone, it's Jo and I just wanted to pop in and do a special episode to tell our listeners about our upcoming 12 days of protein challenge. First, I want to talk about why you should sign up for this challenge and participate. So the main reason that you should join us in our Eating More Protein Challenge is to burn more calories and increase your fat loss. There's not a lot of research on this and you simply will burn more calories swapping some of your carb or fat calories for protein, and this is because of the thermogenic effect of protein. It is much, much higher in protein than any other food source and can be up to 300 calories a day that you burn more calories just by eating or swapping some of your current calories for protein calories. On the flip side, when you eat more protein, you tend to eat fewer calories overall because protein is so satiating and so good at stabilizing your blood sugar. So what you will find if you increase your protein intake is that your cravings and a lot of your hunger will simply go away. So talk about a superfood and by some estimates, most women, and especially most elderly women in particular, are eating less than 50 grams of protein a day. That's less than the RDA recommended amount of protein, which is a bare minimum of protein that women and people need to be eating. In general. The rule of thumb is that you really should be eating a gram of protein per your ideal body weight. Our aim at Kature Coaching is to get all of our clients and hopefully all of our listeners, up to 100 grams of protein a day. Most people are eating much, much less than that, and so that extra calorie burn is not for nothing, and the calories you save just because you are less hungry, eating more protein this all counts, and I was listening to a study that was conducted on somewhat sedentary middle aged women. This study was designed so that they were not getting the bodybuilding crowd, and what they had these women do is for five days a week, they had them do 30 minutes of walking, and then for an additional two 30 minute sessions a week, a very light resistance training and yoga. So stretching and resistance training Two days a week for 30 minutes and walking five days a week for 30 minutes. And then they knew they were controlling the activity variable in these two groups of women, and when they gave one group, they comprised more of their calories from protein than the other group. So they had a higher protein group and a lower protein group, and the higher protein group, which is, by eating more protein, lost 14 more pounds 14 more pounds of body fat than the lower protein group. So protein is a real, real game changer, and I wanted to catch your attention with the fat burning properties of protein and that. And then it makes you consume less calories, because I know that that is probably something, a magical process. So that's the property that all of our listeners are interested in any particular food. So now that I have your attention, that's why you should be eating more protein.
Speaker 1:
Okay, the second reason you should join our account, our challenge, is because you will get free stuff with it and you will get a free meal guide that will help you eat more protein. You will get a daily email just during during the time of the challenge, which runs from December 11 through December 22. That will I give you tips for eating more protein. So you'll get a whole lot of support by doing this challenge and learning to eat more protein. Okay, and then the third reason you should do the challenge is we have some great prizes. Our grand prize is going to be a 12 week one-on-one coaching package with us, and the fair market value of that is $790. So, again, that's a pretty good prize. And then we will have other fun prizes too, with lots of fun goodies and things that you will enjoy. So definitely want to participate, to be eligible to win the prizes.
Speaker 1:
Okay, so now that I have your attention, what exactly is involved? So what you need to do is sign up for the challenge. There will be a link in the show notes to sign up and then each day during the challenge, we're going to have you eat three to four full servings of protein a day, and I will tell you, most women are eating about half of that. So you're going to be probably doubling your intake on most days, maybe for some of you even tripling it, and so that will be three to four servings of protein, and we're counting a serving of protein as 20 to 30 grams of protein. And then what you will do is go vote in our daily poll in our Facebook group, so that you can be entered to win prizes, and you'll just vote whether or not you hit your protein goal or not in that daily poll. Okay, so again, how you do this, how you sign up for the challenge is very easy. You will just simply use the link in the show notes to sign up and then you'll be in the challenge. The first email you will get is a welcome email that will have our free eating guide or meal planning guide, and then you will be all signed up and ready to go.
Speaker 1:
Okay, so you might be thinking to yourself well, I'd love to do it with my mom or a friend. Can I do that? Absolutely, and we recommend that you do Just forward this episode to anyone that you think might be interested in doing the challenge, or just send them the sign up link and you can get signed up with them. So if you do have a mom or a sister, or you are over the age of 60 and you're not eating very much protein, this could become a real health risk issue for you. So do yourself a favor, do again your mom, sister, an aunt, a favor that you know isn't eating very much protein and have them do this challenge with you. We like to say that eating protein is a skill. It is one of the most important nutrition habits for boosting your metabolism, and so we want to support you along your journey in building that habit. So, like I mentioned, we'll get started on Monday, december 11th, so make sure that you sign up today. Thanks everyone.