Eva Umoh Asomugha

Okay here’s another one! Folks please don’t come for me if this isn’t your approach. That stresses me out😂😩. This is a physiological based approach to maximize the utility of protein.

Stop guessing, start building.

If you’re training hard but not seeing the results you want, the missing piece is likely your MPS (Muscle Protein Synthesis) strategy.

MPS is the process your body uses to repair and grow muscle tissue after a workout. Think of it as the “construction crew” for your gains. But that crew needs specific tools—and timing—to get the job done.

Here’s how to optimize your protein intake to keep that crew working all day:

1️⃣ Hit the Threshold: Aim for 20–30g of high-quality protein per meal. This is the “sweet spot” to trigger the MPS response.
2️⃣ Consistency is Key: Your body doesn’t store protein for later use like it does carbs or fat. Spread your intake across 3–4 meals to keep MPS elevated throughout the day.
3️⃣ Don’t Forget the Night Shift: A slow-digesting protein source (like casein or Greek yogurt) before bed can help support muscle repair while you sleep.
4️⃣ Prioritize Quality: Focus on complete protein sources (meat, dairy, eggs, soy) that are rich in Leucine—the “on-switch” for muscle growth.

Are you getting enough protein to support your goals? Check out my latest reel for a breakdown of my go-to protein sources! 🎥

Drop a “PROTEIN” in the comments if you want my full breakdown on daily targets!

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Carbs are your body’s primary fuel source for high-intensity training. When you eat them, they’re broken down into glucose, which travels to your muscles and liver to be stored as glycogen.

Think of glycogen as your battery pack. When you lift heavy or push through a tough workout, your body taps into those reserves to power muscle contractions.

How to use this to build lean muscle:

* Fuel the work: Consume the bulk of your daily carbs around your training window (pre- and post-workout). This ensures your “battery” is charged for the session and helps kickstart recovery immediately after.
* Prioritize quality: Focus on complex, fiber-rich sources like oats, sweet potatoes, and rice. These provide a steady release of energy rather than a quick spike and crash.
* Balance is key: Carbs are muscle-sparing—they prevent your body from breaking down muscle tissue for energy. Pair them with adequate protein to maximize muscle protein synthesis.

Stop fearing carbs and start using them as a tool to fuel your performance and build the physique you’re working for. 💪🏾 MuscleBuilding

Just like fashion, fitness trends come and go. As older millennials, many of us will go to our graves championing HIIT because that’s what was drilled into our minds—the idea that cardio isn’t “effective” unless you’re dripping sweat and gasping for air at max heart rate.

But here is the reality for us ladies in our 40s and beyond: that “all-out” approach often just spikes our cortisol and adds unnecessary stress to the body. If you aren’t perfectly fueled, that chronic stress can actually lead to muscle loss and stubborn fat retention. It’s simply not the best strategy for our changing hormones.

It’s time to work smarter, not harder. Zone 2-3 cardio is the secret weapon for sustainable fat loss, metabolic health, and longevity.

Want to know how to shift your routine? Comment CARDIO below, and I’ll send you my approach to sustainable, effective, and aging-friendly movement!

This is my approach to cardio that has allowed me to retain muscle and stay lean!

What do you guys think of this? The key is that it quick and a light weight. You don’t want to do a prolonged or heavy pre exhaustion exercise that depletes the muscle and then lowers your ability to go big on the compound lift! Share any other techniques you may have to target a group.

🌟 Unlocking the Power of GLP Medications for Food Noise! 🌟

GLP medications are game-changers when it comes to managing food noise and rewriting the hunger pathway. By enhancing satiety and regulating appetite, they help us make healthier choices and stay on track with our nutrition goals. However, it’s essential to remember that they work best when combined with continued eating, especially incorporating protein and regular weight training.
Maintaining muscle mass is crucial for boosting metabolism and achieving long-term success. So, while GLP medications can help manage cravings, pairing them with a balanced diet and strength training will ensure you not only feel great but also look great!

Let’s embrace a holistic approach for optimal health!

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Thank you for this one!😜

Let’s go!! I made this last week and it was super delicious!!!! Get out of your head when it comes to meal prep-it’s not hard! Proper nutrition and knowing what you’re eating is how you transform your body and stay healthy!