Hey Ladies,

Somewhere along the way, a lot of us learned that eating less is the "good" choice.

After 40, that belief can quietly work against you. Here's why, and what a hamstring surgery taught me about fueling a body that's healing.

Why eating less can backfire

When you under-eat, especially protein, your body can start breaking down muscle to get what it needs.

Cortisol, your stress hormone, can rise too.

Less muscle plus more stress can stall fat loss, drain your energy, and leave you feeling worse, not better.

Food isn't the problem. It's part of the solution.

Before surgery: walking in fueled

Four years ago, my left hamstring was reattached. Now surgery is on the calendar again, so this plan is fresh on my mind.

Before surgery, protein stayed high. Carbs went up slightly.

The goal was to walk into surgery fueled, not depleted. Same idea as last week's prehab conversation: what you bring in is what you have to work with on the other side.

In recovery: the plan shifts with the season

After surgery, movement drops way down. That changes things.

Amino acids became a bigger focus, to support muscle recovery without adding extra calories at a time when my body couldn't move much.

Unprocessed carbs still had a place, because healing takes fuel.

Sweet potatoes were my go-to. Simple, satisfying, and easy to make ahead.

Nothing about it was restriction. It was stewardship ~ giving a healing body what it needed for that season.

(Talk with your own care team before adding supplements, especially around surgery.)

Your one small step this week

You don't need a surgery date to start fueling on purpose.

Start here: a palm-sized portion of protein, about 4 ounces, at your next meal. For most animal proteins, that's roughly 25 to 30 grams.

Add one palm-sized protein source to your next meal ~ that's the whole assignment. 

Food is not something to fear. It's something to work with.

You are not broken. You are becoming.

Sexy. Unstoppable. Resilient. Energetic.

Wondering where nutrition fits into your bigger picture? Take the quiz at 4-pillarshealth.com/quiz ~ it's a good starting point.

This content is for educational purposes only and isn't medical advice. Jane is a Clinical Laboratory Scientist and Certified Athletic Trainer, not a physician, and doesn't guarantee results. What's shared here reflects what's worked for the women she coaches, and for her. Care for the body you've been given, and lean on your own care team for anything medical.