The Body Recomposition Revolution: GET YOUR BODY UNSTUCK After 35

Best High-Protein Foods Ranked - Day 18

Day 18: What are the best high-protein foods for building muscle, losing fat, and achieving body recomposition after 35? In today's episode of the RAC Summer Recomp Series, we're ranking the best protein sources and breaking down which foods deserve a permanent place in your kitchen. You'll learn the difference between high-quality whole-food proteins and processed protein products, why protein quality matters for muscle growth and recovery, and which foods make it easier to consistently hit your daily protein goal. We also cover common foods people mistake as protein sources (like peanut butter and nuts), whether frozen foods are just as nutritious as fresh, and simple meal prep strategies to make eating high protein realistic for busy women. Whether you're trying to lose fat, build lean muscle, or simply increase your protein intake, this episode will help you stock your kitchen with foods that support long-term body recomposition success. RAC DAILY TARGETS: ✅ Add one new whole-food protein source to your grocery list this week. ✅ Include a quality protein source at every meal today. ✅ Meal prep at least one high-protein food to make tomorrow easier. 💪 Ready to put your nutrition to work with a structured strength training program? Join The RAC Recomp Collective, my monthly workout membership designed specifically for women 35+ who want to build muscle, lose fat, and master body recomposition through progressive strength training. New workouts every month, with beginner, intermediate, and advanced options. Workouts [https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40%E2%81%A0]: 📲 Follow along on Instagram @racfitness_ for high-protein recipes, body recomposition education, workout tips, and daily coaching. Instagram:https://www.instagram.com/racfitness_

How to Eat Out and Still Lose Weight - Day 17

Can you lose fat, build muscle, and still enjoy restaurants, vacations, date nights, and social events? Absolutely. In today's episode of the RAC Summer Recomp Series, you'll learn how to confidently eat out without sabotaging your body recomposition goals. Discover practical restaurant strategies, how to estimate and track meals in MacrosFirst, why consistency beats perfection, and how to avoid the all-or-nothing mindset that keeps so many women over 35 stuck in the start-over cycle. You'll also learn why the meal after matters more than the meal before, how to enjoy your favorite foods without guilt, and why one indulgent meal never has to become an indulgent weekend. RAC DAILY TARGETS 1. Prioritize a lean protein source the next time you eat out. 2. Log your restaurant meal or treat using the closest match in your tracking app—progress over perfection. 3. Drink 120 ounces of water tomorrow to support hydration, recovery, and body composition. 💪 Ready to build muscle and lose fat with a structured strength training program? Join The RAC Recomp Collective [https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40⁠], my monthly workout membership designed specifically for women 35+ who want to transform their physique through progressive strength training. New workouts every month, beginner to advanced options, and full gym or home modifications available. 📲 Let's connect! Follow me on Instagram @racfitness_ [https://www.instagram.com/racfitness⁠_]for daily body recomposition tips, nutrition education, workout videos, and behind-the-scenes coaching. I'd love to follow your journey!

Can Your Body Only Absorb 30g of Protein at Once? Protein Distribution - Day 16

Day 16/90: Does when you eat protein matter, or is hitting your daily protein goal enough? In today’s episode of the RAC Summer Recomp Series, we break down the science of protein timing, muscle protein synthesis (MPS), the leucine threshold, and the myth that your body can only absorb 30 grams of protein at a time. You’ll learn why spreading your protein throughout the day, prioritizing a high-protein breakfast, and strength training work together to support body recomposition, muscle growth, recovery, and fat loss after 35. Today’s RAC Targets 1. Eat 25–35g of protein at 3 meals today. 2. Create your protein skeleton by dividing your daily protein goal across your meals. 3.  Complete at least one strength training workout this week. Ready for the Next Step? If you're ready to put these macros into action, my monthly strength training membership was built specifically for women who want to build muscle, lose fat, and master body recomposition. The RAC Recomp Collective🏋️‍♀️ Monthly progressive strength training✔ Beginner, intermediate & advanced options✔ New workouts every month✔ Full gym & home modifications✔ Designed specifically for women 35+ Join here [https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40] I'd love to follow your progress! Be sure to tag me in your workouts, progress photos, meals, or wins along the way. Instagram RACfitness_ [https://www.instagram.com/racfitness]

How Much Protein Do Women Over 35 Actually Need for Fat Loss and Muscle Growth? Day 15

Welcome to Day 15/90 of the RAC Summer Recomp Series! This week is all about protein - the most important macronutrient for women over 35 who want to lose fat, build muscle, (tone) improve metabolism, and achieve body recomposition. If you've ever wondered how much protein women over 35 need, whether 100 grams of protein is enough, if 1 gram of protein per pound is too much, or whether you can eat too much protein, this episode answers it all. Learn why protein is essential for body recomposition, fat loss, building muscle, preserving lean mass during a calorie deficit, supporting metabolism after 35, and why the current RDA isn't designed for active women. Today's 3 Recomp Targets: 1. Calculate your daily protein goal. 2. Eat at least 20g of protein at breakfast every day this week. 3. Track your total protein intake tomorrow. 💪 Want the workouts that go with this podcast? Join The RAC Recomp Collective: [https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40]my monthly progressive strength training program for women 35+ focused on body recomposition, muscle building, and fat loss: https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40 [https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40] 📲 Follow me on Instagram @racfitness_ [https://www.instagram.com/racfitness_/] for my life

Everything You Need to Know About Metabolism After 35 - Day 14

Week 2 Recap: The Truth About Your Metabolism After 35 You've officially completed Week 2 of the RAC Summer Recomp Series! In this episode, we recap everything you learned about metabolism, fat loss, body recomposition, and building muscle after 35. Discover why your metabolism isn't broken, where your calories actually go, how BMR, NEAT, TEF, and exercise work together, and why protein and strength training are the keys to long-term fat loss. Today's 3 Targets: 1. Review your Week 2 notes (write them down if you can!) 2. Plan 3 high-protein breakfasts (25–30g protein each) 3. Schedule your strength workouts for next week Ready to build muscle and lose fat? Join the RAC Recomp Collective: [https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40⁠] Follow @RACFitness_ [https://www.instagram.com/racfitness_/] on Instagram for daily body recomposition tips, strength training, and nutrition guidance for women 35+.