Starting the Day Strong: Why Protein at Breakfast is the Key for Women Over 50

Are you a “coffee and run” person when it comes to breakfast? I get it. I used to be that way too. I was in my early 40s, trying every diet under the sun but never truly feeling great—until I learned something that changed everything: protein matters, especially at breakfast. If you’re a woman over 50, and you’re struggling with energy, cravings, or progress in your fitness, it might just be that your first meal of the day is what’s holding you back.

My Journey from Coffee & Muffins to Protein-Packed Mornings: Like many women, I fell into the habit of either skipping breakfast or grabbing something quick—usually a coffee and muffin, or worse, just the coffee. I thought it was fine; after all, I wasn’t hungry, and I was always in a rush. But when I started working with a good coach (believe me, not all of them are good!), he explained that I was missing a key ingredient in my diet—protein. We began focusing on adding protein to all my meals, especially breakfast. The difference? I felt stronger, had more energy, and finally saw progress in my workouts.

I wasn’t just lifting weights anymore—I was lifting heavier. My energy wasn’t crashing in the afternoon like it used to. I stopped looking what I used to call "skinny fat" and started feeling strong and healthy. It was like everything clicked once I started prioritizing protein.

The Challenges Women Over 50 Face with Breakfast:

Fast forward to today, and now, working with women just like me, I see the same struggles I once had. Many of my clients over 50 don’t eat breakfast at all. They’ll tell me, “I’m not hungry in the morning,” or “I just have my coffee.” Some even think that skipping breakfast is good because they’ve heard about intermittent fasting.

Then there’s the “too busy” excuse, and I get that one too. Mornings can be crazy, whether you’re still working full time, taking care of grandkids, helping out aging parents, or just trying to juggle it all. Before you know it, it’s lunchtime, and you’ve gone half the day without anything substantial.

But here’s the thing: If you’re skipping breakfast or starting the day with something like a bagel and coffee, you’re already behind on your protein for the day. And when you start behind, it’s hard to catch up.

Why Protein Matters (Especially as We Age): So, why is protein such a big deal for women over 50? I know it can feel like aches, pains, and low energy are just part of getting older. But here’s the good news—it doesn’t have to be that way. Protein can help with so many of the things we just accept as part of aging:

• More Energy: Protein keeps you full longer and helps prevent the afternoon crash.

• Curb Cravings: It stabilizes blood sugar, which means fewer cravings for unhealthy snacks.

• Maintain Muscle: As we age, we naturally lose muscle mass. Protein helps us maintain that strength, which is so important for staying active and independent as we get older.

  
  

And it doesn’t have to be complicated! Simple swaps in the morning can make a big difference.

Let’s Stop Being Average Together: I started Not Your Average Lifestyle because I didn’t want to live the average life—and I know you don’t either. We’ve still got plenty of good years ahead of us, and it’s time we start living them with energy, strength, and health. If you’re ready to ditch the “coffee and muffin” routine and start fueling your body with what it really needs, grab my free Protein Packed Recipe Guide.

Remember, small steps lead to big changes. Let’s start with breakfast and watch how it transforms the rest of your day.