🌿 Wellness Wednesday Tip #9 🌿

Eat Protein with Every Meal
(Build your body with every bite.)

If your body is the house — protein is the bricks.

You need it to build muscle, repair tissue, balance hormones, regulate blood sugar, and support brain chemistry.
But most people — especially women — don’t eat enough of it.

They eat “healthy.”
But not strong.
Not sustained.
Not resilient.

Here’s the tip:
With every meal today, include a solid serving of protein.
→ At least 1 palm-sized portion (or 25–30g for most adults)
→ Animal, plant, or both — just make it count

No guesswork. No skipping. Just presence and protein.

Why it matters:

• Supports muscle retention and strength

• Regulates hunger and reduces cravings

• Stabilizes blood sugar and energy

• Supports mood, metabolism, and sleep

• Makes you feel satiated and solid — not shaky and scattered

You can’t build the body you want on scarcity.
You need structure.

Try it today:
Start with breakfast. Add eggs, Greek yogurt, tofu, tempeh, salmon, lentils — whatever works.
Then repeat at lunch. Then dinner.

Reflection:
What if food stopped being about restriction — and started being about reinforcement?

Yours in wellness,
Brien & Dre
Qi Movements – Move well. Live well.™