I have always believed in creating and living a life that nourishes the body, mind, and soul. Tending to our farm animals, my love for gardening, and eating from the land have made it possible to live this life.

About four years ago, I injured my left leg, and the recovery has been slow. A couple of years ago, I also struggled with terrible sciatica pain — that was my wake-up call. I knew it was time to invest in my body and well-being even more and that I needed to do more physically.

So, about a year ago, I started to make drastic changes in my lifestyle and daily habits.

In this first part of my health journey, I will share the impact of increased protein intake and weight training on my health. I hope these changes inspire you to improve your own health, too!

Increased Protein Intake

For the longest time, I knew protein was important, but I didn't fully understand how much I needed or how to achieve it.

Since protein is found in every part of our body, including our cells, bones, muscles, and organs, it is essential for optimal health. It provides us with energy, satiation, strength, and fitness. It controls hormones, heals tissues, and increases muscle mass. (all things to pay extra attention to as we age!)

Last year in December, I met with a nutritionist to asses my overall nutrition. After undergoing metabolism testing, she calculated a macro diet tailored to my body's needs.

Through our discussions, we discovered that I wasn't eating enough protein to fuel my body and build muscle. As I'm now in the peri-menopausal stage, my goal is to stay as healthy as possible by giving my body what it needs to function optimally during this transition.

To make it even more challenging, I follow a plant-based diet. I avoid animal products, except for eggs from our chickens and honey from our bees.

My Daily Protein Target

Based on my metabolism testing, my target protein intake is 120 grams daily. This is specific to my personal needs.

Harvard Health Publishing, suggests that the RDA (recommended daily allowance) for protein for adults is 0.8 grams per kilogram of body weight.

Here's the breakdown of my daily macronutrient intake based on the nutritionist's guidance for a 2,000-calorie plan:

Fat: 49 grams (22%)
Protein: 130 grams (26%)
Carbs: 260 grams (52%)

This is an average guideline, and I stay as close as possible to these ratios.

My Protein Sources

Our bodies require 22 different types of amino acids found in protein to operate optimally. Nine of these are considered essential amino acids (complete proteins), which our bodies do not make themselves and we must obtain from our diets.

Only a few plant-based foods contain all 9 essential amino acids, so this requires me to source protein from various plant-based foods to ensure I get a pool of all the essential amino acids my body needs.

The good news, friend? Many plant-based foods are excellent sources of protein!

For each meal, I include one primary source of protein:

Tofu (organic, non-GMO) - 8g protein per 100g
Tempeh - 19g protein per 100g
Black beans, chickpeas, or edamame - 8.9g/ 19g/ 12g protein per 100g
Lentils - 9g protein per 100g
Seitan - 25g protein per 100g

*The above amounts are average values and will differ depending on the brand and way the item is cooked.

I then add a secondary protein along with a carbohydrate source:

Beans
Potatoes
Complex grains (rice, quinoa, bulgur, farro, amaranth)
Pasta
Oats
Vegetables (especially sweet potatoes)
Nuts and seeds
Nut butter

I also supplement with a clean protein powder once a day. I've tried different brands, and I stick to ones that don't contain fillers or junk.

Here are some high-protein recipes for you to try:

Healthy mason jar meals

Curry lentil soup

Garbanzo “chicken” salad

My Goals and Results

My goal has been to consume enough protein to feel full, satisfied, and energized throughout the day while also fueling my body, which has a high metabolism. When I don't eat enough, my body stores fat and doesn't gain muscle.

My goal isn't necessarily to change how I look but to feel strong, support my health, and improve my body's movement and function.

Over the past three months, I've lost about 8 pounds, gained muscle, and felt stronger and more satisfied. I'm focused on making good choices and staying on track.

I highly encourage you to have a nutritionist assess your protein needs or use a protein-need calculator like this one. Also, try to eat one or two protein sources at every meal!

Weight Training Journey

I've always enjoyed being active but never consistently dedicated time to working out. Almost two years ago, I realized I needed to make a change.

Jared had been working out with an online trainer, and I decided to give it a try too. At first, it felt hard to set aside the time — life was busy, and I didn't think I could fit one more thing into my day.

But then I realized if I didn't prioritize my own health and strength, I wouldn't be able to show up fully for myself or my family.

Exercise, especially weight training, significantly impacts your long-term quality of life. It makes everyday life easier, improves balance, keeps your muscles strong, helps with weight management, and prevents chronic illnesses.

my strength training routine

I started strength training through an app with my trainer, Andrea. She created a plan customized to what I could handle, and slowly, we've built from there — increasing weights and adding more challenging movements over time.

Now, I strength train four days a week — two upper and two lower-body days. I still have progress to make, but feeling stronger has been one of the best gifts.

This journey has taught me that caring for my body isn't just about how I look — it's about creating a life where I can move, live, and give my best every day.

There's no one-size-fits-all approach to exercise. You should choose what you enjoy most and can stick with. Whether it's swimming, walking, cycling, strength training, or even dancing or gardening, every bit of movement counts!

The link between protein and weight training

These two significant changes I have made actually go hand in hand. Protein is essential for exercise and weight training because it is crucial for muscle repair, growth, and overall recovery.

Here's why it matters:

1. Muscle Repair & Growth

When doing intense exercises or weight training, you create tiny tears in your muscle fibers. Protein provides the necessary amino acids to help repair these fibers, making them stronger and larger over time—a process known as muscle hypertrophy. Protein builds that six-pack or helps tone beautiful arms!

2. Improved Recovery

Exercise, especially resistance training, puts stress on muscles. Consuming enough protein helps with muscle soreness and to speed up recovery, allowing you to train more effectively and consistently.

3. Preserving Lean Muscle Mass

If you're in a calorie deficit (eating fewer calories than you burn), your body may break down muscle for energy. Protein helps preserve lean muscle mass, especially when combined with resistance training. You want to burn fat rather than muscle, right?!

4. Boosting Metabolism & Fat Loss

Muscle tissue burns more calories at rest than fat tissue. Since protein helps build and maintain muscle, it indirectly supports a higher metabolic rate, aiding fat loss. Protein also has a high thermic effect. This means your body burns more calories digesting it compared to fats and carbohydrates.

5. Enhanced Strength & Performance

Sufficient protein intake supports muscle endurance and strength, allowing you to push harder in your workouts and improve overall performance.

6. Hormonal & Enzymatic Functions

Proteins are essential for producing enzymes and hormones such as insulin, growth hormone, and testosterone, which regulate muscle growth, recovery, and energy production.

All the more reason to up your protein intake, friend!

I believe that wellness is a holistic journey, one that nurtures the body, mind, and soul.

I'm excited to start sharing more about this journey and the things I am doing to improve my health and overall well-being. Discover here the second part of my health journey, where I discovered how an increased water intake and chia seeds had a drastic positive effect on my digestive health!

Just as we care for the land and animals, we can learn to care for our bodies, nourish our minds, and embrace a lifestyle that supports true wellness.

Eating healthy, getting outside, and connecting with nature—these are practices that nurture the body, mind, and soul!

Are there any other health and wellness topics you would like to learn about more? Please share, I would love to know!

Love, Annette xx

My Health Journey Part 1: Fueling My Body with Protein and Strength Training