Episode Details

Day 21: Week 3 Recap | The Protein Blueprint for Fat Loss, Muscle Growth & Healthy Aging After 35

You've officially completed Week 3 of the RAC Summer Recomp Series! This week was all about one of the most powerful tools for body recomposition: protein.

In this episode, we recap the biggest lessons from the week, including how much protein women over 35 actually need, why protein timing can support muscle growth and recovery, the best whole-food protein sources, how to confidently eat out while staying on track, and what really happens when you consistently increase your protein intake.

You'll also learn why protein is essential for losing fat without losing muscle, preserving strength as you age, improving recovery, increasing satiety, and supporting a lean, strong physique through perimenopause and beyond.

✅ Hit your daily protein goal (aim for 1 gram per pound of your ideal body weight).

✅ Build every meal around a lean protein source before adding carbs and fats.

✅ Plan tomorrow's protein ahead of time so consistency becomes effortless.

Tomorrow, we kick off Strength Training Week, where you'll learn exactly how to build muscle, boost your metabolism, and gain confidence in the weight room, even if you've never lifted before.

💪 Ready for workouts designed specifically for women over 35? Join The RAC Recomp Collective, my monthly progressive strength training program built for body recomposition. New workouts are released every month with gym and home options. Start here:

📲 Follow me on Instagram @racfitness_ for daily body recomposition education, nutrition tips, workout videos, and behind-the-scenes coaching to help you lose fat, build muscle, and understand how your body actually works.