Healthy with Vision

28/12/2025

Fun times with friends at Wild Lights!
photo cred

23/11/2025

06/08/2025

Kickstart Protein for Longevity - https://mailchi.mp/healthywithvision/kickstartprotein

05/08/2025

I'm beginning my journey to increase my protein intake, aiming for 102g per day! This is the best tracker https://us.shaklee.com/en_US/healthywithvision/protein-tracker to help me monitor my protein consumption this week.

04/08/2025

Why Track Protein?

By tracking your protein, you can ensure you’re meeting your daily needs for optimal health and performance. If you’d like, you can use this https://us.shaklee.com/en_US/healthywithvision/protein-tracker to monitor your intake.

Tracking your daily protein intake is important for several reasons:

1] Supports Muscle Health: Protein is essential for building and repairing muscles, especially if you are active or trying to gain muscle mass.

2] Aids Weight Management: Protein helps you feel full longer, which can reduce overeating and support weight loss or maintenance goals.

3] Promotes Recovery: After exercise or injury, protein helps your body recover by repairing tissues.

4] Maintains Metabolism: Adequate protein intake supports a healthy metabolism and helps preserve lean muscle as you age.

5] Supports Immune Function: Protein is vital for producing antibodies and other components of your immune system.

03/08/2025

Adding high-quality protein to your diet is crucial for building and maintaining muscle, and for overall health. The term "high-quality protein" generally refers to sources that contain all nine essential amino acids, which your body cannot produce on its own. These are often called "complete proteins."

To begin, track your protein intake to understand your current levels: https://us.shaklee.com/en_US/healthywithvision/protein-tracker
Practical Tips for Increasing Protein Intake:
Start Your Day with Protein: Add a hard-boiled egg to your toast, mix Greek yogurt into your oatmeal, or enjoy a smoothie with protein powder.
Incorporate Protein into Every Meal: Aim to include a protein source in each meal and snack to help you feel fuller for longer.
Snack Smart: Keep high-protein snacks on hand, such as a handful of nuts, a serving of cottage cheese, or a protein bar.
Make Simple Swaps: Use Greek yogurt instead of sour cream in recipes, add beans or lentils to soups and salads, or choose high-protein pasta made from pulses (beans, lentils, peas, or chickpeas).
Cook in Bulk: Prepare a batch of chicken, fish, or lentils at the beginning of the week to easily add to salads, wraps, and stir-fries.

02/08/2025

How is protein connected to longevity?

The connection between protein and longevity is nuanced. A common theme emerging from research is that while adequate protein is essential throughout life for various physiological functions, excessive protein intake, particularly from animal sources, may activate pathways (like IGF-1 and mTOR) that accelerate aging by promoting growth over repair. Conversely, moderate protein intake, with a focus on plant-based sources, may support longevity by promoting cellular cleanup (autophagy) and maintaining a balanced metabolic state. The optimal protein intake for longevity seems to involve a shift from higher animal protein in early life to a more plant-forward approach in adulthood, with sufficient protein to prevent sarcopenia in old age.

Ref: Strasser, B., Volaklis, K., Fuchs, D., & Burtscher, M. (2018). Role of Dietary Protein and Muscular Fitness on Longevity and Aging. Aging and disease, 9(1), 119–132. https://doi.org/10.14336/AD.2017.0202

01/08/2025

How Much Protein Do YOU Actually Need?
Now that we know most people aren’t getting enough protein… the next question is:

How much should YOU be getting every day?
Here’s a simple formula experts recommend:
1 gram of protein per pound of body weight
So, if you weigh 140 pounds, that’s about 140g of protein per day.
Sound like a lot? You’re not alone. Most people are shocked when they see the number—but when you start paying attention, it makes so much sense.
Let’s break it down:
The bare minimum (usually 50–60g) is just to prevent deficiency—not to help you thrive.
Your body needs protein spread throughout the day for energy, hormones, metabolism, maintain muscle, and cravings.
If you're working out, trying to maintain or lose weight, or want to age strong—protein is your best friend.

What does that look like in a day?
It could be 25–30g at each meal, plus a protein-packed snack or shake.
One Life Shake™ = 20g of clean, complete protein with fiber, probiotics, and more.

The best part? When you hit your protein goals, you’ll notice fewer cravings, more energy, and way more satiety (aka you stay full longer).
Want help calculating your personal target or ideas to hit that number? Drop the word "Protein" in a comment below, and I'll send a protein tracker.

31/07/2025

Not all protein is created equal—and the truth is, many of us are eating enough protein to get by... but not enough to feel our best.
Here’s what happens when you eat quality protein:
-It breaks down into amino acids (the building blocks).
-Your body sends those amino acids where they’re needed most—muscles, skin, immune cells, hormones, enzymes, and more.
-You feel the difference in your strength, energy, mood, and metabolism.

But your protein needs can change:
As you age, your body becomes less efficient at using protein—so you require more. If you’re active or under stress, your body demands more for recovery and repair.

And if you’re cutting calories or trying to manage cravings, protein is your best friend.
Want better skin, fewer cravings, better focus, and more energy? Start with protein.
Curious if you’re using the right protein for your body and lifestyle? Comment “INFO” or message me—I’ll help you figure it out.

30/07/2025

The Importance of Leucine
Let’s Talk Leucine: The Muscle-Building MVP
Leucine is trending for a reason—and it’s not just for bodybuilders.
It’s an essential amino acid that:
• Builds and repairs lean muscle
• Supports a healthy metabolism
• Helps burn fat
• Retains muscle as you age (yes, really!)
And here’s the kicker: Leucine is the only amino acid that directly activates muscle protein synthesis. That means it tells your body to start building muscle.
Who needs leucine?

Everyone. Seriously. It’s not just for gym-goers—it's vital for active aging, metabolism, and everyday strength. Let’s break the stigma that muscle-building is just for men or fitness fanatics.

How to Get More Leucine:
-Animal-based: chicken, turkey, eggs
-Plant-based: lentils, beans, nuts

Shaklee products with leucine power:
-Life Shake™
-Meal-in-a-Bar
-Snack Bar
Your body deserves fuel that supports strength and vitality—no matter your age or lifestyle.

29/07/2025

The Truth About Protein (Myth vs. Fact)
MYTH: Protein is only for bodybuilders and gym junkies.
FACT: Protein is for everyone—because it builds and powers nearly every part of your body.
Think of your body like a house. Carbs and fats are the electricity and gas keeping it running… but protein? Protein is the bricks, beams, and bolts.
Here’s what protein builds and maintains:
Builds & Repairs Muscle
Powers Your Body
Supports a Healthy Weight
Promotes Healthy Hair & Skin
And the kicker? Your body can’t store protein like it can with carbs and fats. That means you need to replenish it—daily.
If you’ve ever thought you don’t “need” protein, it’s time to rethink that. Whether you’re chasing gains or just trying to stay strong, sharp, and energized—you need protein.

Not sure if you're getting enough? Drop the word “tracker” in comments below or message me and I’ll help you figure out where to start.

28/07/2025

The Protein Gap – Are You Getting Enough?

Let’s talk PROTEIN—because chances are, you’re not getting enough. And it’s not just about muscles or fitness goals... it’s about how you feel every single day.

What’s the protein gap?
Most people, especially women and those over 30, aren’t eating enough protein to support their body’s basic needs, let alone their goals. This is known as the protein gap, and it’s more common than you think.
Your body needs protein for more than just building muscle:
-Preserves muscle mass for a healthier, longer life
-Produces collagen to help with healthy hair & nails
-Keeps you fuller longer and reduces cravings
-Improves your focus, memory & mood
-Builds antibodies to support immune health
What does low protein intake actually look like?
Do any of these sound familiar?
-You’re hungry again shortly after eating
-You feel bloated throughout the day
-You’re constantly tired, even when you sleep enough
-Your hair/nails are brittle or slow-growing
-You get sore easily or feel weak during workouts
-Your cravings (especially for sugar) are out of control
If so… your body may be asking for more protein. And not just any protein—but the right kind, in the right amounts, spread throughout your day.

Most experts recommend aiming for 1 gram of protein per pound of body weight—not just 50g a day (which is often the outdated baseline). That means if you weigh 150 lbs, you’re aiming for about 150g of protein daily. Sounds like a lot, right?
Have you ever tracked your protein before? Do you think you’re getting enough?

If you'd like a protein tracker, send the word "Tracker" in the comments section, and I will forward it to you.