Worst Protein Mistakes You Need to STOP Making Right Now!
If you’re eating your protein, tracking your macros, and still not seeing results—this is the follow-up episode you didn’t know you needed. Chalene breaks down the biggest protein mistakes people are making, especially women over 40, that could be sabotaging fat loss, metabolism, and muscle gains. Backed by science and real-life experience, she uncovers the one change that helped her drop weight and reduce the stress around food. If you're ready to age powerfully and stop guessing with your nutrition, this episode is packed with eye-opening truths.
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How Much Protein Do You Really Need?:
I Eat These Foods Every Day and DON’T GAIN WEIGHT (Over 50):
How To Stay On A Healthy Track When Life Gets Crazy:
I Dropped 10% Body Fat With This Diet Plan:
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What You’ll Learn ⬇️
➡️ Why you might be over-consuming calories even when tracking macros
➡️ The difference between setting protein goals based on ideal weight vs. lean body mass
➡️ The truth about muscle loss and why protein timing matters
➡️ What the protein leverage hypothesis is and how it may be sabotaging your satiety
➡️ How to simplify your nutrition without obsessing over numbers or math
➡️ Why protein is even more important during perimenopause and menopause
➡️ What the latest research says about post-workout recovery + metabolism
➡️ How to build muscle, boost your metabolic rate, and finally lose body fat — not just weight
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🤓 Research:
Protein intake and metabolism
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Post-workout protein consumption and satiety.
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➜ Lean body mass vs. total weight to calculate protein needs
➜ Low vs. high protein diets
➜ Protein leverage hypothesis
➜ Even distribution of protein across meals
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What is chat GPT
I think you should do an episode on progressive overload. Honestly Chalene I am recovering from a long Covid nerve problem and I am starting back at 150lb extra pounds and a walking pad in my living room (thanks to your video on walking pads) just to get my stamina up to that of a normal person. I am also post menopause and the only thing that has worked for weight loss is alternate day fasting. Still playing with that as I don’t know how much protein I will need under this circumstance. Can’t do keto as I don’t have the genes for it and have a hack I am doing with supplements which is working. So help for basic beginning would be super helpful.
Thank you, Chalene! I love your videos! You are truly an inspiration to me!
Thank you so much! 💖 love this
Thank you!!! I love your videos !!! Do you recommend protein shake and what brand ? Thank you 20:49
I just sat down to eat my scrambled eggs, with ham & cheese and protein shake, opened up YouTube and here you are reading my mind again!! 😂😂😂😂
Hahaha maybe your breakfast inspired me 👀
but, isn’t too much protein for one meal?
don’t studies show that the body can only process 20 to 35grm max of protein at a time?
@@seus2731 I’m aiming for 130 grams per day to build muscle. It’s working.
I noticed you said ‘my dog’ 😊 Congratulations!!🎉
Yes! Thank you! 💖
This was such an amazing video. Thank you soooo much!!! I now understand why I wanted to snack all the time.
Glad it was helpful!
Yessss me too! This helped so much I need a list of protein snacks too please for after workouts ❤
Yes, please do a complete video on progressive overload training
Coming soon!
Another great video!
In regards to Penelope, maybe have her veterinarian check for thyroid and/or Cushing’s issues! I had a dog with a similar demeanor and it turned out to be something that she needed a prescription for. So happy for you guys and Penelope.
I’m 48 and I am wearing the weighted vest, taking the supps, HRT for the last two years. I was a marathon runner and then SLAP! Menopause! I didn’t realize it until I went to the doc and I was at ZERO estrogen and progesterone. I seriously thought I was dying! I gained 25 pounds! I wanted to flush my head in the toilet.
So, now I’m changing the game.
In 6 months, I hope to have at least half the weight off and have MORE LEAN MASS!
Keep the videos coming! So helpful
Thank you for sharing! I’m glad you had your hormones checked! You’re SO in the right track!
That’s wonderful 😊
God bless you ❤
Flush your head in the toilet?😂 Love it!! I just got on the scale one day and cried! 10 lbs almost overnight. But like you, I didn’t say “oh well, I’m just getting old.” No, we sought answers and found Chalene ❤❤❤❤❤ I’m damn determined to live as long as I can, with a strong body and mind. Best of luck to you on your journey ❤❤
Or…..46 pre-menopausal healthy cardio/strength training balance….them bam! Breast cancer (hormone positive), so chemo to shut down my ovaries and turn off all estrogen+progesterone production. Like. Overnight.
Yay. Fun. NOT!!
Charlene please keep this info coming as HRT will not be an option for me or women like me who still seek to maintain a slim healthy figure. 🙏🏻
“I wanted to flush my head in the toilet”
😂😂😂😂
The ChatGPT idea was genius. It already gave me a meal plan with protein emphasis and a workout with weights plan based off of my dexascan weight, body fat % and where I want to be! ❤
It’s so gooood!
Im in Zepbound. I walk with a weighted vest, lifting weights, and 2 dexa scans. Ive not lost my 🍑, and according to Dexa ive increased muscle by 3% and bone by 2%. My VA weight loss doctor insisted on foods (protein, healthy carbs, healthy fats), exercise, and healthy hobby. Ive lost 49lbs since April 3rd 2024. I have 30lbs to go.
🙌🏻 👏🏼 🌟 ❤ That is awesome 🤩
The VA Dr prescribed it to you? I go to the VA, and am on a compound of it from an online Dr. I didn’t talk to my va Dr about it bc I figured they don’t prescribe it for weight loss. I am also taking it to quit drinking and it is working.
@@thevintagemom5455 my VA doctor referred me to the MOVE clinic. 8 group visits (sessions) then i was put on list to see weight loss specialist. She started me on 2.5mg. She emphasized the importance of protein and fiber. Portions and exercise.
I have PCOS, insulin resistance. It’s nice working out and eating and not having hypoglycemia every other meal.
Request the referral. Don’t tell them you’re taking it privately.
Drop the carbs that elevate insulin and you’ll drop the fat way faster and won’t plateau.
@@thevintagemom5455 yes VA has prescribed it to me. My doctor at the women’s clinic referred me to MOVE Clinic. Im overweight with PCOS, Insulin Resistance. I was on metformin, and never lost more than 10lbs.
Weight loss specialist had me see the nutritionist. Then i was prescribed zepbound. I see a pharmacist every month to make sure im losing weight or inches. It was emphasized protein, healthy carbs, healthy fats, and find cheats for desserts at home. (Simple, blueberries and banana with drizzled chocolate or 5 tablespoons of brownie mix with a 1 1/2 tablespoon of pure pumpkin, microwave for 45 to 55 seconds. Some whipped cream. Yum)
I drink electrolytes in the morning, coffee, protein, water, collagen.
Im 49 and in peri-menopause, good luck.❤
Someone on the menopause subreddit mentioned feeling better after starting amino acids, so I decided to try it. AAs turned menopause around for me. Too many benefits to list here. Then started whey protein and getting a boost of muscle growth. Amino acid levels go down as we age, and with it goes protein synthesis, serotonin, and collagen just to name a few. Watch out for labels that say “proprietary blend”. There should be no secret about amounts and proportions of amino acids in a product.
Awesome video Chalene … your honest experience & sharing of what both science & YOU can provide!! Love your content .. I’m 63 btw, full hysterectomy at 42, on all HRT’s. Lifting heavy weights & prioritizing protein … works for me 😊
9:20 Chalene I love love your channel so please dont take this as a negative this is just what happened to me. When I upped all my protein to the 1lb per ideal weight I found “for me” because I dont work out or do anything with all that protein, I gained 30lbs. I recently switched to (ideal body weight / 2.2 and this in just 3 wks made a drastic difference. Other notes for anyone reading this: I traditionally rarely eat carbs from packages only veggie carbs, and I dont eat sugar (for health reasons). With that said, my personal protein WILL increase, as soon as I get into weight training to increase my muscle, but I will absolutely up my fat accordingly as well, to avoid too much protein “for me”.
“I [also] want to age powerfully; not gracefully” Thank you, Chalene!
Thank you for being here!
This is exactly where I was at. Perfect timing and answers to issues right now. TY!!!!
I read your mind!
I really appreciate how straight forward you present information – you get to the point, you make things easy to understand, and your information is backed-up with research. Thank you! I always learn so much from your videos.
I lost all the weight I needed to lose (50 pounds; postmenopausal) in a matter of six months without counting one single macro. If counting macros is what it took to lose I never would have lost it. I’m not a numbers person. I just ate when I was hungry, low carb as possible, mostly protein based meals, and stopped eating when I was full. Five years later I’ve kept it off by following the same guidelines. I have kept on the muscle too. Thank you for this video, Chalene! Edited to add: Once I got the hang of it, it was easy! I started out by planning on doing this for one week. Then two weeks. Then a month. Then I got the hang of it and it came to be a habit!! So for those of you who think you can’t do it…YOU CAN!! Just start out doing it for a few days and you’ll see how good you feel. I’ve never looked back to reverting to my old, bad habits of eating stuff that wasn’t good for me.
I’m SO impressed by this lady for sharing her information on nutrition.
She’s not flaunting her georagous body making others feel bad. She is genuinely on point and sharing.
Charlene you are AMAZING ❗ THANK YOU FOR YOUR AWESOME INFORMATION,❗😊
When you spoke about the frustration with tracking I totally related. Such self torture! Thank you for this video, appreciate you! 💛