Welcome back to week 2 of Renew You!  

If you missed week 1, you can catch up here.

Did you figure out your “why” for wanting to make changes to your health?

I designed this 5-week email series to give you a window into how I work with my one-to-one clients.

If you’ve been here awhile, you know that I don’t teach people how to diet.  

I teach you how to build a meal, whether you’re cooking at home, dining out, or on vacation.

Improving your health takes time.  

As I said last week your brain is going to want to tell you every reason why making changes to your nutrition is a terrible idea.

Refer back to the “why” that you wrote in week 1.

I have clients start slowly.

Rather than having you start by removing your favorite snacks and sweets, I have you add enough protein.

When you eat whole, real food and feel full and satisfied, the snacks and sweets tend to be crowded out.

You no longer rely on them for quick energy.

When you’re satiated, you’re less likely to raid the pantry for your favorite snacks of crackers, Kind Bars, and cookies.

I was chatting with a woman at the gym the other day and she was complaining that she can’t lose any weight.  

She’s tried everything.  Sound familiar?

I started with the questions I ask clients:

What do you eat for breakfast?

Do you drink caffeine in the morning?

She has a big cup of coffee first, and then an hour or two later, she eats a breakfast of fruit and toast.

I hear this all the time. 

What’s happening is you drink that big cup of coffee or tea on an empty stomach first thing in the morning, sending your body on a blood sugar roller coaster.  

It’s followed by a breakfast void of any protein, sending you on yet another blood sugar roller coaster ride.

I asked her how she felt an hour or so after that big cup of coffee.  

She paused and told me she felt sluggish and low on energy.  

It makes sense to me.  

I suggested she have a protein-rich breakfast first and then have the coffee.  

I gave her some ideas of what to have and asked her to report back.

The following week, she said she felt so much better, and her energy stayed steady throughout the morning. 

She wasn’t reaching for snacks to pick her up from the blood sugar crash she was experiencing.

Something as simple as tweaking the order of when she consumed caffeine and eating enough protein has set her off on a new path.

I want the same for you.  

In week 2, I want you to eat a breakfast with at least 30 grams of protein.

I’ve updated the Breakfast Planner so you know precisely what a nourishing breakfast looks like.

I’ve also updated the links for all my favorite products that I’ve tested for you.

These are my easiest and best ways to have a breakfast with plenty of protein.

Remember to have your caffeine after you’ve had breakfast.  

I promise it will make a difference in your mood and energy.

If you intermittent fast and only drink caffeine in the morning and don’t have any food until noon I challenge you to break that habit.

It’s a stressor on your body.  

Especially women’s bodies.

Try having a small meal within 90 minutes of waking up.

I’m sure your energy and mood will improve.

Eating enough protein for breakfast will give you balanced blood sugar so that you'll make better food choices for the rest of the day.

You can download the breakfast planner here.