Why protein, fats, and nutrient density matter more than you think.
We've been taught to think about food in terms of calories, cravings, and control. But your body cares about what you give it to work with. And the further you get into your 30s and 40s, the more that matters.
The problem with "light eating"
Most women I talk to aren't eating too much. They're eating the wrong things. We snack, sip coffee, skip breakfast, and lean on carbs and sugar for quick energy because we're exhausted, then crash in the afternoon.
We've been trained to avoid fat, eat less, fast longer, and worry that protein will make us bulky. Meanwhile, our blood sugar swings, our energy dips, and our skin and mood feel it.
Why protein comes first
Protein isn't just about muscle. It supports tissue repair, skin, collagen, immune health, and the brain chemicals that affect mood. It also helps keep blood sugar steady and preserves muscle as we age, which matters for metabolism and even the structure of your face.
I aim for 30 to 40 grams of protein in my first meal of the day, every day. That alone changes my energy, hunger, focus, and how my skin looks.
Fats are not the enemy
Your body uses fat and cholesterol to make hormones, including estrogen and progesterone. Cutting fat too low is one of the most common mistakes I see.
I include healthy fats in every main meal:
Egg yolks
Ghee
Olive oil
Fatty fish like salmon
MCT oil in my protein coffee
Raw walnuts and seeds
Seed cycling
Seed cycling means rotating certain seeds through the phases of your menstrual cycle. The research on it is limited, so I don't treat it as a fix for anything. I do it because it's an easy way to get more healthy fats and fiber, and I like the rhythm of it.
First half of my cycle (days 1 to 14): flaxseed and pumpkin seeds
Second half (days 15 to 28): sunflower and sesame seeds
What I take daily
Food comes first, but these are my daily basics. Check with your doctor before starting anything, especially if you take medication.
Vitamin D3 with K2, at a dose based on my own bloodwork
A B-complex
Magnesium, mainly for sleep
Electrolytes, especially on training days
Fiber, greens, and color
If you want calmer digestion and clearer skin, you need fiber, color, and volume on your plate. I eat dark leafy greens like arugula, kale, and dandelion, and purple vegetables like red cabbage, beets, and radicchio in some form every day.
They feed your gut bacteria, keep digestion regular (which is also how your body clears used hormones), and bring antioxidants that help with inflammation.
Nourishment is built, not restricted
This isn't about eating more. It's about eating with a plan. Protein, fat, fiber, color, and consistency. That's what shapes how you look, feel, and age.
My personal staples
Equip Foods protein and collagen (code: sydneysajadi)
Cultivate Elevate pearl powder, tremella, dragon's blood, and mushroom blend (code: SYDNEY10)
Daily electrolytes and magnesium
Organic castor oil for my skin
Seed cycling: flax, pumpkin, sesame, sunflower
Bitter greens and purple vegetables daily
MCT oil and collagen in my morning coffee
Keep reading: Eat Earlier, Not Less, Your Gut Runs the Show, and Tension Is the Teacher
→ Want a nutrition plan built around your body and goals? Book a consultation.
→ Looking for meal ideas? Explore my recipes.
I earn a commission when you use my codes.