Health and Wellness – 2026 Stronger Through the Shift: 5 Steps to Power Up with Protein in 2026 by Heather L. Bulckaert, Registered Holistic Nutritionist & Metabolic Balance Practitioner 5196302293 nourishnc@live.ca @Nourishnc This is it! This year, we work to maintain our muscle mass and bone density. You know that your declining estrogen level is at the centre of it all. Estrogen is the powerhouse that helps us maintain muscle mass, bone density and regulates inflammation in our body. As levels drop, women face a higher risk of accelerated muscle loss and significant bone density reduction, referred to as the “musculoskeletal syndrome of menopause”. The decline of estrogen is the key driver of anabolic resistance, defined as when your body becomes less efficient at using protein to build and repair tissue. This decline demands that we focus more on our protein intake. If we remain complacent, the body will struggle to maintain overall physical function. Sound important? These 5 Steps are your guide to ensuring adequate protein intake in 2026: 1. Know How Much: It is time to pay attention! Target 1.0 to 1.5 grams of protein per kilogram of body weight daily (130 lb. woman requires a min. of 60-90 g/day.) It’s recommended investing in an inexpensive food scale. By weighing your protein source, you will know the protein content with more accuracy (4 oz. chicken breast = 25 g protein). This is a great way to boost your protein game. 2. Meal Strategy: Spread your protein evenly throughout the day to maximize muscle protein synthesis. Target 25–30 grams of protein per meal. I recommend structuring your nutrition into three meals per day, leaving four to five hours between meals to allow for digestion, absorption and time with a balanced blood sugar level. 3. Activate with Exercise: Protein intake is most effective when combined with physical activity, providing the mechanical stimulus for your body to use the protein to build muscle and strengthen your bones. I recommend shifting from long durations of cardiovascular exercise to walking, strength and resistance training. Consistent daily movement, aiming to walk 30 mins per day, strength train three to five days per week and use body weight exercises such as push ups, squats and tricep dips when you have less time or access to equipment. 4. Fuel Your Body: Prioritize high-quality protein sources to meet your increased needs. Chicken, eggs, fish and plant- based options like tofu, edamame, lentils, and nuts are great sources, offering a variety of essential amino acids. It’s recommended building your meals to include high fibre, fermented and foods rich in digestive enzymes to support gut health and proper absorption. 5. Supporting Nutrients: Adequate intake of calcium (around 1000–1200 mg/day) and Vitamin D (around 800 IU/day) are key for maintaining bone density. It’s recommended
incorporating foods rich in these nutrients, and supplementing when required. By making protein a priority, you can navigate the midlife transition with strength, energy, and a significantly lower risk of physical decline. It’s an essential lifestyle shift for a strong, vibrant second half of life.
Page 8 Lambeth Villager • Jan-Feb 2026
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