Pro Physique Fitness Lifetime Nutrition

Pro Physique Fitness Lifetime Nutrition Pro Physique Lifetime Nutrition Program is a unique system of nutritional analysis based on the premise that there is no one diet that is right for everyone.

Each one of us is unique what works for one person may help them, but may make someone else sick

08/22/2026

when your metabolic type says no more cardio and cookie cutter diets and you're trying to decide if pro physique fitness can really be that different

Weekend protein drops by roughly a third for almost every woman I coach at 45 plus. Weekday breakfast is 25 to 30 grams....
08/22/2026

Weekend protein drops by roughly a third for almost every woman I coach at 45 plus. Weekday breakfast is 25 to 30 grams. Saturday breakfast is coffee and a slice of toast.

That gap is why Monday feels heavier than Friday did.

Here is the exact fridge list I ask my Metasense clients to have ready by Friday night, so Saturday and Sunday do not need a decision at 4pm.

1. Cottage cheese, full fat. 25 grams of protein per cup.
2. Rotisserie chicken, pulled off the bone Friday night into a container. 30 grams per palm.
3. 8 hard boiled eggs, done in one batch. 12 grams per two.
4. Greek yogurt, 5 percent fat, plus a bag of frozen berries. 20 grams of protein, 5 grams of fiber.
5. Smoked mackerel or tinned sardines. 22 grams and the omega-3 nobody hits.

Buy 3 of these on Friday. Screenshot this before you drive to the shop.

A Gonadal metabolic type at 51 does not eat dinner the way an Adrenal type at 51 does.Here is the exact swap.Adrenal din...
08/21/2026

A Gonadal metabolic type at 51 does not eat dinner the way an Adrenal type at 51 does.

Here is the exact swap.

Adrenal dinner: heavier protein anchor, moderate starch. 150g grilled sirloin, half a roasted sweet potato, greens with olive oil. Salt properly. She sleeps better with fat and salt in the last meal.

Gonadal dinner: leaner protein, more steady carb, less late fat. 150g grilled chicken, 3/4 cup basmati rice, roasted courgette and pepper. Small amount of olive oil, no butter finish. She sleeps better with the carb, worse with the fat.

Same calorie band. Two different sleep architectures.

If you do not know your type: 10 minute quiz, free, link in bio. If you do know it and you are eating the wrong dinner, this is the swap for tonight.

If your snack takes longer than 3 minutes to build at 4pm you will not build it.The 5 no-cook, 20 grams of protein or mo...
08/21/2026

If your snack takes longer than 3 minutes to build at 4pm you will not build it.

The 5 no-cook, 20 grams of protein or more, ready in under 3 minutes list I tape to a Metasense client's fridge on day one.

1. Cottage cheese, half a cup with a handful of raspberries. 14g protein, 6g fiber if you add chia. 90 seconds.
2. Turkey slices rolled around a cucumber spear with mustard. 22g protein. 2 minutes.
3. Boiled eggs prepped Sunday, two of them plus a wedge of cheese. 20g protein. 1 minute.
4. Greek yogurt, a scoop of whey, a tablespoon of almond butter. 34g protein. 90 seconds.
5. Tinned mackerel or sardines on a rice cake with lemon. 22g protein. 2 minutes.

This is not glamorous. That is the point. Prep once on Sunday and the 4pm crash does not touch you.

The one dinner change that fixed more perimenopause sleep in my Metasense clients last year than any supplement I have s...
08/20/2026

The one dinner change that fixed more perimenopause sleep in my Metasense clients last year than any supplement I have seen.

30 grams of protein at dinner. Not 15. Not 20. 30.

Almost every woman I coach at 45 plus is under-eating protein at the last meal of the day. She is having a small piece of chicken on top of a big salad and calling it dinner. That is 18 grams of protein and a cortisol spike at 2am.

The fix is not fewer carbs, it is more protein at that meal, on purpose.

30g protein at dinner looks like.

1. 150g salmon fillet.
2. 170g chicken thigh and a spoon of Greek yogurt on the side.
3. 200g cottage cheese scrambled into eggs with spinach.
4. 180g steak strips over roasted vegetables.
5. 200g white fish with a lentil side.

Hit that at 6.30pm and your 3am wake up quietly disappears in about 8 nights.

If you are 47 and eating like it is 2010, this is the change I want you to make first. Not calories. Protein floor.Most ...
08/20/2026

If you are 47 and eating like it is 2010, this is the change I want you to make first. Not calories. Protein floor.

Most women I coach at 45 plus are eating 55 to 70 grams of protein a day. They need to be at 110 to 130.

That is not a small tweak. That is the difference between losing muscle and keeping it through the next 20 years.

The list I tape to the fridge for every new nutrition client:

Breakfast: 2 whole eggs plus 200g Greek yogurt with a scoop of whey. 45g.
Mid-morning: a small tin of tuna on rye. 25g.
Lunch: 150g chicken thigh or salmon with whatever vegetables you like. 35g.
Afternoon: 30g of hard cheese and a handful of almonds. 12g.
Dinner: 150g of fatty protein and cooked greens. 35g.

That is 152 grams of protein and not a single thing on it is weird, expensive, or a powder you buy on a subscription.

Hit that floor for two weeks. Then we talk about anything else.

The 4pm chocolate is not a willpower problem. It is a lunch problem you had at 1pm.Almost every woman I coach at 45 plus...
08/19/2026

The 4pm chocolate is not a willpower problem. It is a lunch problem you had at 1pm.

Almost every woman I coach at 45 plus has the same lunch pattern. A big salad, a piece of chicken the size of her palm, maybe a piece of fruit. On paper, virtuous. In her body, about 22 grams of protein and 4 grams of fibre. She is under-fed by 3pm without knowing it.

Three hours later the chocolate calls. She thinks it is discipline. It is chemistry.

Here is the swap I make first, before I touch a single calorie.

1. Lunch protein floor: 35 grams. If chicken, that is a full palm and a half, not a token piece. If tuna, two small tins, not one. If Greek yogurt on top of the salad, add 200g of the 0 percent.
2. Fibre floor at lunch: 10 grams. That is usually one cup of lentils or chickpeas thrown onto the salad, or half an avocado plus a slice of rye.
3. Fat floor at lunch: a full thumb of olive oil on the greens. Not a spray. A pour.

Do those three things for a week and tell me what happens at 4pm. In my Metasense clients the 4pm craving disappears in about 8 days on average. No willpower involved.

Save this and try it Monday.

You are not eating badly at 49. You are eating short.I say this to almost every new nutrition client. Breakfast is 15 gr...
08/18/2026

You are not eating badly at 49. You are eating short.

I say this to almost every new nutrition client. Breakfast is 15 grams of protein, lunch is 20, dinner is a big plate of pasta and a glass of wine. Total for the day, maybe 55 grams. She needs closer to 110.

Here is the fix that stops the 4pm chocolate raid before the raid starts.

1. Anchor breakfast at 30 grams. Two eggs plus a scoop of cottage cheese. Or Greek yogurt plus a spoon of protein powder. Non-negotiable.
2. Anchor lunch at 35 grams. A palm and a half of chicken, salmon, or lentils. Not a bowl of leaves with a sprinkle of feta.
3. Anchor dinner at 35 grams. Yes, still. Salmon, ground beef, tofu. Eat the pasta too. This is not restriction.

No one who eats this way for two weeks stays in the 4pm chocolate loop. It is a fuel gap, not a discipline gap.

Almost every nutrition client I take on at 45 plus is 15 grams of fiber short a day. Not calories short. Fiber short.Tha...
08/18/2026

Almost every nutrition client I take on at 45 plus is 15 grams of fiber short a day. Not calories short. Fiber short.

That gap is where the perimenopause bloat, the 3pm crash and the sluggish digestion actually live. Not in the white potato you had on Sunday.

The list I tape to a client's fridge on day one of Metasense.

1. Chia. 2 tablespoons in yogurt at breakfast, 10g fiber.
2. Raspberries. 1 cup on top of that yogurt, 8g fiber.
3. Black beans. Half a cup with lunch, 7g fiber.
4. Avocado. Half at breakfast or lunch, 5g fiber.
5. Lentils. Half a cup in the soup, 8g fiber.

Hit two of those a day and you close the gap. This is not glamorous. It just works. Not detox tea. Not a cleanse. A grocery list.

An Adrenal metabolic type at 51 does not eat dinner the way a Thyroid type at 51 does. Same age. Same goal. Different pl...
08/17/2026

An Adrenal metabolic type at 51 does not eat dinner the way a Thyroid type at 51 does. Same age. Same goal. Different plate.

Adrenal types run on stress hormones and hold fat around the midsection. Their dinner needs to pull cortisol down, not push it up.

What that looks like on a Wednesday:

1. 150 grams of slow-cooked salmon or braised beef. Fatty protein, not lean chicken.
2. A double serving of roasted root vegetables. Sweet potato, carrot, beetroot. About 200 grams total.
3. Cooked greens with olive oil and sea salt. Not raw salad.
4. No caffeine after 2pm. Non-negotiable for this type.

A Thyroid type at the same table gets lean protein, more starch, less fat. Different plate, same 8pm.

This is what a 10 minute quiz tells us before we ever build a week.

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