This week, I'm breaking down protein recommendations in a way that finally makes sense. I walk through why the RDA is only meant to prevent deficiency, what an ideal protein range actually looks like, and how to personalize your target based on your own body composition and goals.

I also share the hierarchy of protein intake, daily totals, meal distribution, protein quality, and timing, so you know exactly what to prioritize for satiety, muscle support, and long-term success.

Connect with Hope:

• Follow on Instagram
• Join my email list
• Check out my website

Resources & Links:

• Alan Aragon @thealanaragon
• Layne Norton @biolayne
• Bill Campbell @billcampbellphd
• 7 Days of Simple Meals eBook
• 30-Minute Nutrition Consultation
• The Hopewell Approach Course
• 1:1 Nutrition Coaching
• Hopewell Health recipes

Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm sharing another tracking tip in my simplified macro tracking series — this time, it's all about how to incorporate energy-dense foods into your day without derailing your goals.

I dive into why these foods (think cinnamon rolls, chips, queso, or a margarita) don't have to be labeled "treats" or "cheat meals" and how they can actually be a normal, satisfying part of a sustainable diet. I break down strategies for balancing indulgent foods with your macros, the importance of planning ahead, and how to focus on the overall picture instead of falling into an all-or-nothing mindset.

I also cover the difference between energy-dense and nutrient-dense foods, the impact of food volume on hunger and satiety, and why looking at weekly averages, not daily perfection, is the key to long-term success.

Connect with Hope:

• Follow on Instagram
• Join my email list
• Check out my website

Resources & Links:

• Episode 40: Tracking Tip: When and Why it's Okay to Estimate
• 7 Days of Simple Meals eBook
• 30-Minute Nutrition Consultation
• The Hopewell Approach Course
• 1:1 Nutrition Coaching
• Hopewell Health recipes

Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm building on concepts from the last episode on pre-workout nutrition. You can listen to that episode here, where you'll hear the three fundamental factors for optimal workout results.

But in this episode, I'm sharing the three R's of post-workout recovery: rehydrate (water and electrolytes), replenish (muscle glycogen), and rebuild (protein). I focus on protein synthesis and debunking previous myths about protein consumption and absorption.

I also share post-workout nutrition strategies, including protein shakes and balanced meals, emphasizing that timing is flexible and should fit individual schedules and needs.

Connect with Hope:

• Follow on Instagram
• Join my email list
• Check out my website

Resources & Links:

• Episode 42: Pre-Workout Nutrition
• Episode 6: Performance Nutrition with Sports Dietician Christina Chu
• 7 Days of Simple Meals eBook
• 30-Minute Nutrition Consultation
• The Hopewell Approach Course
• 1:1 Nutrition Coaching
• Hopewell Health recipes

Make sure to hit subscribe so you never miss an episode!