Pro Physique Fitness Lifetime Nutrition

Most quizzes online tell you your body type in a sentence. This one tells you why fat sits where it sits, why intermittent fasting worked for your friend and not for you, and what training your body actually responds to.

The Metasense Metabolic Type Quiz looks at nervous system function, oxidative rate, and which gland (Pituitary, Thyroid, Adrenal, or Gonadal) is dominant in your body. A few minutes, and you get a personalized metabolic breakdown, not a generic label.

Link in bio. Takes less time than deciding what to eat for lunch.

Here is exactly what happens when you take the Metasense Metabolic Type Quiz. A few minutes of questions, one dominant gland identified, and a breakdown of why your current fat loss, energy, and training results look the way they do. No generic macros, no guessing. This is the same process that starts every client relationship at Pro Physique Fitness. Link in bio to take it.

The 30 gram protein breakfast list I would tape to the fridge of every woman I coach at 45 plus.

No calorie counting. Just floors.

1. 3 whole eggs plus 1 cup of egg whites. 32g. No cooking oil needed.
2. 1 cup Greek yogurt (2 percent), 1 scoop unflavoured whey, blueberries. 40g.
3. 200g cottage cheese, 2 slices dark rye, 1 sliced tomato with salt. 32g.
4. 2 boiled eggs, 100g leftover roast chicken, half an avocado. 30g.
5. 1 scoop whey blended with 200ml milk, 1 tablespoon almond butter, half a banana. 30g.

Rotate 3 of these across a week and you never have to think about breakfast protein again.

Save this. Tape it to the fridge tonight.

3pm crash at 49 is not fixed with fruit and it is not fixed with almonds.

For an Adrenal metabolic type, the snack that actually holds you is animal protein plus a whole food carb and salt. Not the health-food-store energy bar. Not the apple.

The three snacks I put in every Adrenal type's rotation at week 1:

1. 2 hard-boiled eggs plus a small handful of salted pumpkin seeds. 14g protein.
2. A tin of sardines on a rice cake with sea salt. 22g protein.
3. 1 cup Greek yogurt, 1 tablespoon almond butter, pinch of salt. 22g protein.

Build time under 3 minutes. If your snack takes longer than that at 4pm, you will not build it. Save this.

Weekend protein drops by about a third for almost every woman I coach at 45 and up.

Weekday breakfast is 25 to 30 grams. Saturday breakfast is 8 to 12 grams. Sunday is worse.

By Monday morning her body has spent 48 hours slightly under the amino acid floor it needs to hold on to muscle. Then she trains. Then she wonders why the lift felt heavier than Friday's did.

The first month of coaching I am not trying to raise your protein. I am trying to stop the weekend dip.

Three fixes I use:

1. Cottage cheese in the fridge on Friday afternoon. 25 grams per cup, no cooking.
2. A pre-cooked roast chicken from the store Saturday morning. That is Saturday lunch, Sunday lunch, and Monday's salad protein.
3. A protein shake by the coffee maker with a scoop already in it, Saturday and Sunday. 25 grams before you make coffee.

Stop the dip. The Monday lift takes care of itself.

September reset advice I would give every woman 45 and up before I would give her a meal plan.

Do not touch calories yet. Fix fiber first.

The average intake in my nutrition clients on day one is 12 to 15 grams of fiber a day. The target for a woman in perimenopause is 30. That gap is why the 3pm crash sticks around even after you 'eat healthy', and it is where a huge share of the bloating you are blaming on gluten actually comes from.

One week fix. No new recipes. Add these three items to the shop:

1. A pound of raspberries. 8 grams of fiber per cup.
2. A bag of chia seeds. 10 grams per two tablespoons.
3. A tin of lentils. 15 grams per half tin.

Raspberries with breakfast. Chia in your yogurt. Lentils under lunch. That is 25 to 30 grams of extra fiber a day added onto whatever else you eat.

One swap. One week. Report back.