By Mary Sheila Gonnella NC, BCHN

This week’s video is all about what I believe is one of the most important nutrients for healthy aging and sustainable weight loss:

Protein.

For many years, the nutrition conversation centered around calories, carbohydrates, or fat. But today we know that getting enough protein may be one of the most powerful ways to support your metabolism, especially during midlife.

Protein does so much more than build muscle. In the video I’ll explain more about what it does, and why it’s so important.

One thing that I’ve learned about protein, is that it also has something called the thermic effect of food, meaning your body actually burns more calories digesting protein than it does carbohydrates or fat. While that isn’t a magic solution for weight loss, it’s one more reason protein is such an important part of a healthy metabolism. Let’s just say it revs the metabolic engine so to speak.

Perhaps even more importantly, protein helps preserve muscle, and I’ll share the stats on this in the video as well.

Beginning around age 40, we naturally start losing muscle mass if we don’t actively work to maintain it. Since muscle is one of the engines of metabolism, protecting it becomes increasingly important as we age, not just for weight management, but for strength, balance, mobility, and long-term independence.

In this week’s video, I’ll share:

• Why protein helps tame cravings and keeps you feeling fuller longer

• How much protein most adults need in midlife

• Why preserving muscle is essential for a healthy metabolism

• Simple ways to increase your protein without making meals complicated

​Watch Episode 4 of the Midlife Metabolism Series here

To make it even easier, you can also download my free Protein Cheat Sheet that shows you exactly what 100 grams of protein looks like using real foods. Many people are surprised to discover they’re eating far less protein than they thought.

​Download your free Protein Cheat Sheet here​

And as a reminder, this fall I’ll be opening Metabolism Momentum, my personalized weight loss mentorship. If you’re looking for guidance, accountability, and support as you build healthy habits that truly last, feel free to join the waitlist.

​Join the Metabolism Momentum Waitlist here

I hope you enjoy this week’s video, and I’ll see you next week for another episode of the Summer Midlife Metabolism Series.

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P.S. If you’ve missed any of the earlier episodes in the series, you can catch up here:

Episode 1: Why Your Circadian Rhythm Matters for Weight Loss ​

Episode 2: Insulin Resistance & Midlife Weight Gain​

Episode 3: Why You’re Not Losing Weight (Food Awareness)

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To your vital life,

Mary Sheila Gonnella NC, BCHN

Founder, Occidental Nutrition