Sustainable fitness and nutrition strategies designed for women navigating midlife, menopause, and beyond.
The Simple Nutrition Shift That Helps Women Over 60 Protect Strength, Energy, and Metabolism
Most women over 60 are unknowingly under-eating protein.
Over time, that can contribute to low energy, stubborn weight gain, and feeling weaker than you should.
Could Low Protein Be Holding You Back?
See if any of these sound familiar:
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You try to eat healthy, but you often feel hungry again soon after meals
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Your energy dips in the afternoon or between meals
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You feel weaker than you used to or notice it’s harder to maintain muscle
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Your weight has slowly crept up even though your eating habits haven’t changed much
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Breakfast or lunch is often light on protein (toast, oatmeal, salad, etc.)
If two or more of these sound familiar, your meals may simply be missing enough protein.
Inside this simple guide, you'll learn:
✔ How to calculate your personal protein target
✔ How to curb cravings and support muscle and bone health
✔ A simple protein cheat sheet to make meal planning easier
✔ Easy, satisfying meal ideas to help you reach your protein goal without tracking or dieting
I’m Jessica Wynne Gatke, a certified personal trainer and nutrition coach. I created this guide because I see so many women in midlife and beyond struggling with low energy, muscle loss, and confusion about nutrition. Let’s change that together.