"Start the day with protein Your first meal sets the tone for your energy and focus. Aim for 20-30 grams of protein at breakfast to help maintain lean muscle, support metabolism and keep you fuller for longer. Protein also helps stabilize blood sugar, which can prevent mid-morning crashes. This could be eggs with vegetables, yogurt with fruit and nuts, or a smoothie blended with protein sources. The key is making it a consistent habit and not just something you do on days you feel motivated."
"Hydrate before caffeine After a night's sleep, your body is mildly dehydrated. Drinking a glass of water before your morning coffee or tea helps replenish fluids, supports digestion and primes your body for the day. This small shift can improve mental clarity and energy levels. Adding a pinch of sea salt can help with electrolyte balance, especially if you're active or live in a hot climate."
Five simple, consistent habits can increase strength, energy, confidence, mental clarity and resilience for women of any fitness level. Small, deliberate daily changes improve physical performance and steadier energy throughout the day. Aim for 20–30 grams of protein at breakfast to support lean muscle, metabolism and blood sugar stability. Drink a glass of water before morning coffee or tea to rehydrate, support digestion and improve mental clarity; add a pinch of sea salt if active or in hot climates. Prioritize at least two different colors of fruits or vegetables per meal to maximize vitamins, antioxidants and recovery support.
Read at Alternative Medicine Magazine
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