The architecture of nourishment

Why Protein, Fats, and Micronutrient Density Matter More Than You Think

We’ve been taught to think of food in terms of calories, cravings, and control.
But the body doesn’t care about calorie math.
It cares about inputs. Signals. Raw materials.

And the further you get into your 30s and 40s, the more precise those inputs need to be.

The Problem with "Light Eating"

Most women are underfed. Not in quantity — in quality.

We snack. We sip coffee. We skip breakfast.
We over-rely on carbs and sugar for quick energy because we’re exhausted — and then crash mid-day.
We’ve been trained to avoid fat, eat less, fast longer, and fear protein like it’ll make us too "bulky."

Meanwhile, our blood sugar is unstable, our hormones are on a rollercoaster, and our skin, energy, and mood are paying the price.

Why Protein Is Foundational — Especially for Women

Protein isn’t just about muscle.
It’s about tissue repair. Skin integrity. Collagen synthesis. Brain function. Hormone production. Immune resilience. Fascia tone.
You are made of protein. If you don’t eat enough of it, your body starts pulling it from your own structure — breaking itself down to compensate.

For women especially, protein is essential to:

– Regulate blood sugar and prevent insulin spikes
– Build and preserve muscle mass (which directly supports metabolism and facial structure)
– Produce neurotransmitters like serotonin and dopamine
– Support liver detox, which is how we clear used-up estrogen and inflammatory byproducts

I aim for 30–40g of protein in my first meal of the day, every single day. No exceptions. That alone shifts my energy, hunger, focus, and skin tone.

The Role of Fats: Hormone Builders, Not Villains

Cholesterol is not the enemy.
Your hormones are literally built from it — estrogen, progesterone, cortisol, DHEA. Without enough high-quality fat, your endocrine system collapses.

I include fats in every main meal:
– Egg yolks
– Ghee
– Olive oil
– Fatty fish like salmon
– MCT oil in my protein coffee
– Raw walnuts and seeds, which are rich in essential fatty acids and hormone-supportive compounds

Walnuts, flax, pumpkin, sunflower, and sesame seeds all play key roles in hormone metabolism and cellular structure — especially when paired with the right cycle phase.

Seed Cycling: Subtle but Powerful

Most women have never been taught how to eat with their cycle.
One of the simplest and most effective tools I use is seed cycling — rotating specific seeds during different phases of the menstrual cycle to support natural hormone rhythm.

– Follicular phase (Day 1–14): I include flaxseed and pumpkin seeds — to support healthy estrogen levels and detox
– Luteal phase (Day 15–28): I switch to sunflower and sesame seeds — to support progesterone production and reduce inflammation

It’s not a miracle fix. But it’s a quiet, powerful way to stay in sync.

My Non-Negotiable Stack

Food is foundational — but even with a perfect diet, most women are still depleted.
Here’s what I consider essential support, especially over 35:

– Vitamin D3 with A and K2: I take at least 2000 IU/day, often more in winter. But it only works when paired with A and K.
– B-Complex: Crucial for energy, detox, metabolism, neurotransmitters, and hormonal resilience.
– Magnesium: For sleep, blood sugar, nervous system regulation, and adrenal support
– Shilajit + electrolytes: A mineral-rich base layer that fuels energy, mitochondrial function, and hydration

These aren’t “add-ons.” They’re your metabolic insurance policy.

Fiber, Greens, and the Estrogen Equation

If you want your skin to stay clear, your gut to stay calm, and your hormones to stay balanced — you need fiber. You need color. You need volume.

I include dark leafy greens (like dandelion, arugula, kale) and purple vegetables (like red cabbage, beets, radicchio) in some form every single day.

Why?
Because they help with:

– Estrogen metabolism
– Bowel regularity (how hormones and toxins actually leave the body)
– Feeding beneficial gut bacteria
– Reducing systemic inflammation

Purple vegetables are rich in anthocyanins — compounds that support circulation, detox pathways, and cellular repair. They’re a quiet power player in my kitchen.

Real Nourishment Is Structural

This isn’t about eating more. It’s about eating with strategy.
It’s not about the latest cleanse or shortcut — it’s about long-term input that shapes how you look, how you feel, and how you age.

Protein. Fat. Fiber. Color. Micronutrients. Rhythm.

That’s how you build.
That’s how you hold.
That’s how you stay well.

SANADI NUTRITION STACK

My personal staples — no fluff, just what I use and trust:

– Equip Foods protein + collagen (code: sydneysajadi)
– Cultivate Elevate pearl powder, Tremella mushroom, Dragon’s Blood, 6-mushroom blend, and Shilajit (code: SYDNEY10)
– Daily electrolytes + magnesium
– Organic castor oil for skin barrier repair
– Seed cycling: flax, pumpkin, sesame, sunflower
– Bitter greens + purple vegetables daily
– MCT oil and collagen in my morning coffee

Your body isn’t confused. It’s just underfed in the right ways.
Build the structure. Let the glow follow.