Hi Reader

We are officially into Spring. A time of awakening and renewal. Depending on which time zone you are in, you also just acclimated to Daylight savings time and have possibly noticed a shift in your mood with the increase in daylight.

March is Nutrition month and this year's theme is "Discover the power of nutrition" so I wanted to focus this week's newsletter on the power of PROTEIN!

Have you heard the hype especially for women over 40? Do you know if you are getting enough for your body?

Quick hint, making sure you are getting enough Protein is NOT just a bodybuilding thing...it's a quality-of-life thing.

She Was Doing Everything Right. Here's What Was Missing.

She found me through my online fitness community.

Motivated. Consistent. Putting in real work every week.

But recovery felt harder than it should. Energy was unpredictable. Joints were still talking to her despite the effort she was putting in.

When I looked at her nutrition the answer was immediate.

She wasn't eating enough protein.

And honestly? I get it. I know what busy mornings look like as a working mom. Coffee becomes breakfast. A salad feels like a responsible lunch. A light dinner feels like discipline.

And then we wonder why we are stiff, slow to recover, and running on empty.

Here is what most women don't know:

After 40 your body becomes less efficient at using the protein you do eat. Estrogen, which helps protect muscle, begins to decline. Your bones, hormones, joints, sleep, and recovery all depend on adequate protein to function. And most women are eating roughly half of what their body actually needs at this stage of life.

This is not about eating more. It is about eating smarter and more intentionally.

Your simple starting point

How Much Protein Do You Actually Need Let me give you the simple formula I use with my clients and patients. Weight in lbs ÷ 2.2 = your weight in kg Kg weight x 1.6 = your daily minimum protein in grams No app needed. No food scale required. The equation: Step 1 — Take your weight in pounds and divide by 2.2 This converts your weight to kilograms Step 2 — Multiply that number by 1.6 This gives you your daily minimum protein target in grams Step 3 — Multiply by 2.2 if you are actively strength training This gives you your optimal daily target Example: A 165-pound woman 165 ÷ 2.2 = 75 kg 75 x 1.6 = 120 grams minimum per day 75 x 2.2 = 165 grams optimal per day

If math is not your thing in the morning Here is the visual guide I use: Aim for a palm to palm-and-a-half of protein at every meal, three to four times a day — chicken, fish, eggs, Greek yogurt, cottage cheese, tofu, beans, lentils, quinoa. Build your plate around protein first. Let everything else fill in around it.

The Shift

Once my client made that shift everything else started to move — recovery, energy, strength, and the results she had been working toward all along.

Your body is not the problem. It just needs the right fuel. 🖤

Quick Update

For those of you who have been on this journey with me over these last few years may have noticed a shift in my activity on social media and in business. I haven't gone anywhere but I am working behind the scenes on the next phase of Black Star Physical Therapy and Wellness.

Lately, I have been assisting a local Home Health Agency providing their physical therapy services in the community. This one touches my heart because our patients are elderly, home bound patients in underserved communities so while I build out Black Star Physical Therapy and Wellness orthopedics, I am reminded about the basics.

Going on the road!

I will be a vendor at an upcoming Xtreme Step Master fitness weekend providing stretch and recovery services on the spot for the attendees.

April 18-19, 2026, Canton, OH

Blogging

I have been blogging more with topics ranging from health and wellness as you know me for and some more personal. If you would like a deeper dive into the information above, read the full article on Substack for the complete breakdown including a sample day of eating and my bone-health specific protein list.

​Link to Substack article​

Reply to this email if you have questions. I read every one.

With care,
Natasha
Black Star PT & Wellness
Helping women 40+ move with confidence and less pain

600 1st Ave, Ste 330 PMB 92768, Seattle, WA 98104-2246
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