Another "bridge week" here ... not much is changing this week and I continue to struggle with getting protein and getting back into a routine. This week, I intend to switch it up a bit-- and put focused effort on protein even if it makes for "dumb" meals.

Honestly, a lot of things have gotten out of whack since my routine was interrupted. I am also not jumping for coffee in the morning. This one is throughing me off too. I never thought of myself as a "routine" person but I definitely feel a need for a new routine.

This is a week of Birthdays-- celebrated two yesterday. Going out to brunch for another this morning and then dinner on Thurs for another! I am pretty sure I can eat well at the two restaurants. Fish for sure on Thurs. I am not so hungry today so I suspect brunch will be manageable too-- though I admit, I am looking forward to their sangria!

How are you doing? What's up for your week?

My one goal for the next few weeks is to increase my activity level so when we get to Canada at the end of the month, I can go on some 5 mile hikes without feeling like dying. And when I say I, I mean WE because DH’s main exercise is walking a couple of lazy dogs twice a day.

I am finding the Fear of Lettuce is really putting a strain on my healthy eating habits. I feel like Little Leaf Farms is probably safe, but when we are out, I am not ordering salads.

Same! It isnt the only reason my routine was broken but it is a big part of it! I just dont know what to eat many days. Arugula should be safe but might not be. The inside of a head of lettuce is better than the outside but still not "safe". I dont want any chances to be sick!

I've made a few salads with shaved brussels sprouts, red cabbage, peppers and tomatoes, all from the grocery store. But I've also done a lot of farmers market shopping for sweet corn, kohlrabi, etc. I really missed berries, so I did buy some raspberries and blueberries recently. So far, so good. No to restaurant salads here, too.

Great Feathers! I know I can eat plenty of other vegetables but so far its been limited to boring cucumbers and tomatoes. I am hesitant mostly because I was really sick for 2 days in July and cant factor in another illness even if unlikely. I do have a plan for corn and hatch chiles ... but I should expand that to other veg too!

Balancing veg and increased protein has become quite the challenge. I love veggies more than protein but I am still not eating near my protein goals. I think this will be an eternal struggle lol.

Glad your trip was great -- and well done with sticking to your maintenance weight, GScience! That is impressive and such great work! Congratulations!

@Funkyart I’m on zepbound and have no problems getting 100g of protein a day, but I love cottage cheese and Siggis Skyr, both pretty high. I wonder if you’ve tried Only Bean Roasted Edamame? They are so good and a great protein boost. I eat broccoli, cauliflower or Romanesco most days and sprinkle with parmesan or Briggs nutritional yeast for another little protein boost. I also started whirling cottage cheeese in the blender to mix with tuna or chicken instead of mayonnaise. (Oops, I can’t remember if you’re vegetarian?) just a few things that help me each day Oh and sugar free peanut butter powder mixed with greek yogurt to use as a dip for apples. A little maple syrup or honey if you like it sweeeter .

Thank you for all the suggestions, Oly! I am not vegetarian but I am very lactose intolerant. Lactaid just doesnt work well enough for me.

I to eat edamame and hard cheeses (and american). I eat crackers and bread higher in protein but I still dont get 100g of protein or even close. I am good for a chicken breast or similar a day -- but often not with another major protein source. I am good with an occasional protein bar but not daily. I have been averse to adding protein powder to my coffee or similar but I may need to go that route ... or find some better "booster" sources of protein. I am good with nuts, seeds, grains. Good with eggs .. but not usually along with another protein source. I do eat peanut butter but I try to limit it. I am a big fan of apples and celery with pb.

It just seems most people hit their marks with cottage cheese and/or yogurt but they make me sick and honestly, I dont have a taste for either at all. :(

Congratulations, Gscience!

Funky, I'm pretty much resigned to the fact that, to meet my protein goals (120g/day) I have to supplement with protein powder. And I already incorporate cottage cheese and greek yogurt. Nuts are not good sources for me (too much fat and calories). I do like quinoa and beans, but I'd have to eat such giant servings to get enough protein.

I have been adding egg whites to eggs when I scramble them. Egg whites are a good, low-calorie, low-fat source of protein.

Good luck. It's a struggle, for sure.

@Feathers11 I’ve been doing a lot if reading on groups for glp1 users and it appears that many docs are no longer recommending such ridiculously high protein goals. Over and over I see people say their obesity docs are now recommending more like 65-80g per day because of concerns about kidney problems with so much protein each day. I no longer worry if I reach at least 75

I am vegetarian and worry about sufficient protein but never would I ever sprinkle an additive into the sacred coffee. I do make a latte style coffee and load it up with milk but I feel certain that protein powder would harsh my bliss.

A help for me is adding my own vinaigrette (most always in the fridge) to canned beans + crunchy veggies, hot smoked salmon, smoked mackeral and I’m trying to become a sardine lover.

Yes, Olychick, my partner thinks I'm too militant with tracking protein, even after I give him my women-over-50-lose-muscle-faster lecture. At my last bloodcheck, my BUN levels were in the normal range, so I'm not concerned about kidney problems. I go back for more bloodwork this fall, and will talk again with my doctor. To be honest, I've worked hard to build muscle the past 5 years or so, and I really dislike the work it takes. I'm trying to optimize it however I can.

I don't think about risk with greens or other produce at all. Fingers crossed.

I am mindful of protein and fiber intake, but I do not track. I just always try to have some of both with any meal or snack. Somehow these terrific gyrations to ingest as much protein as possible in any form seem unsustainable and unnecessary, but I know it is a very hotly debated topic.

I was thinking about habits, and I have truly created a real exercise habit. Regular sessions with a trainer help, but I have also managed to stack my cardio workouts with grocery shopping. It's a weird feeling for me, I don't feel pressured or guilt or anything, I just exercise, at least every other day but often more.

I have started keeping Mint Choc Barebells in the fridge and they have such lovely texture, like a Milky Way. The mint makes them a tad less sweet.

Protein is a concern for those of us on GLP-1s ... and it has always been an "issue" for me (just in the fact that I didnt eat tons of it in the past. I just didnt worry about it. I am not freaking about it ... but I hit closer to 60-75g a very good day if I am eating well. Some days I dont want much more than hummus and veggies and a few crackers. It is something I will continue to work on.

In the last week my normally decently long natural nails all broke. I dont know that it is from my diet. I did go to a new salon for my last manicure but, really, my nails are normally strong and healthy. It is noteworthy.

I think the "protein craze" is really much broader than that, though.

And my understanding is that it not the GLP1s or their mechanism - I think they are just saying anyone losing weight rapidly needs to make sure they prioritize protein.

Those of us with w WW history have been about protein for a lonnnng time.

and, because you eat so much less on a GLP-1, you want to make sure you do get the protein. I could easily eat only veggies if I wasnt paying attention.

FWIW I don't usually track-- but I am aware of what has protein (especially when I shop).

The protein-kidney function link has not been found to be true. That is old information.

Here is a podcast from my colleague Stuart Phillips who is the leading researcher on protein and exercise. He literally did the research. He covers all this.

https://podcasts.apple.com/us/podcast/296-the-truth-about-protein-why-exercise-is-the-secret/id1563263076?i=1000760446573

Also you do not need more than 1.6 g of protein per kg not pound of body weight. Resistance training is a far more potent stimulus of muscle growth vs protein. Like he says resistance training bakes the cake while protein is the icing and creatine is the sprinkles. So that’s the order of importance. Or protein is the bricks while resistance training is the construction crew.

I don’t use creatine because it really adds very little. The stuff you read online is about optimizing when too few people aren’t meeting the basics.

Also with weight loss of any type whether GLP-1 or not 20% of losses are from lean body mass which comprises bone, muscle, water, organs, including the liver which can store fat. It is extremely difficult to break down these components without adding CT scan or MRI, body water, and ultrasound in addition to something like a DEXA scan.

Thanks for the podcast link, Gscience, and I look forward to listening to it.

Yes, protein on its own doesn't build muscle or prevent its loss, of course. I've complained so many times already that I do not enjoy lifting weights, but I do it. I do old-school training, like push-ups, squats, deadlifts, etc. with a consistent, progressive overload, and cardio on "rest" days. This is the recipe that works for me and has built muscle so to optimize my efforts, I track protein (I also take creatine) and focus on muscle recovery, which I'm finding is more important as I age. It used to take me 48 hours to recover from a heavy strength training session, but, more and more, 72 hours is better. Sleep is also key.

Most of what we see from health "influencers" isn't really all that useful. One person I follow is a PhD nutritionist and debunks a lot of health and longevity trends, calling them "majoring in the minors." Nothing works if you're not doing the basics of exercise, diet and sleep. I was reminded of this tonight when I borrowed my DS's car to run an errand. It sits lower than my vehicle, so a little extra effort was required to lift myself out. That was my squats at work. Just exiting a car!