Proteins: How much a day?

Check... protein content of foods.

Eat at least 1 gram of protein per pound of bodyweight, daily.
If you do not eat your protein requirement (when on an In.Form program), you might lose fat but you will lose also some lean muscle mass and that is a NoNo!

The IN.FORM program includes Nature’s Sunshine’s Metabolic Age Support Shakes, high-protein meal replacements featuring heart-healthy phytosterols and prebiotic fiber that feed the healthy bacteria of the microbiome. It also features CardioxLDL, a unique patent-pending combination of powerful antioxidants that work to reduce the oxidation of cholesterol, a critical factor in cardiovascular health, and to support healthy cholesterol levels.

The IN.FORM program also provides a powerful probiotic containing 11 strains of friendly bacteria to help replenish the beneficial microflora of the intestines, and berberine, which works to combat endotoxins that interfere with optimal gut performance and healthy glucose metabolism. IN.FORM is rounded out with essential daily nutrients from a multivitamin and heart healthy omega-3 fish oils.


Protein is the major functional and structural component of all the cells in the body. After 30, adults need increased protein to support structural tissue as well as for tissue repair
when in recovery from illness or surgery.
And because the amino acid I-glutamine is also the major fuel source for intestinal cells, it is crucial for individuals with gut disorders to get adequate protein in their diet.
But the importance of protein doesn't stop there.

In a study of women aged 50-79 years, there was a significant reduction of risk of stroke in women who consumed 20% more protein in their daily diets, as well as lowered blood
pressure. In addition to providing "satiety" (feeling full) and aiding in "thermogenesis" (increased burning of calories), protein-rich diets have shown to improve the prevention of:
* Type 2 diabetes
* Osteoporosis
* Muscle loss
* Heart disease


"Although you've probably stopped growing, your body is constantly renewing itself, replenishing your skin, hair and nails, replacing old tissues with new, breaking down and rebuilding bone and generally keeping your body in the best shape possible. How does your body do it? With the nutrients food delivers. Breakfast is especially important because after a long night's sleep, the body is low on energy, protein, vitamins and minerals.

So that's one really good reason to eat breakfast. How about a few more?

1. Breakfast-skipping might be linked with being overweight

2. Breakfast helps you balance out your protein

Americans get plenty of protein, but we tend to eat most of it at the dinner meal. Protein is essential for developing and maintaining lean muscle, but if we're not getting enough protein throughout the day, muscle maintenance is not at the maximal level. And when we finally get some protein at dinner, it's largely wasted because the body can only use so much at one time. Use breakfast to pump up your protein. Include eggs, cottage cheese, organic Greek yogurt, eggs and black beans, lean meats in your morning meal.

Another benefit of protein in the morning is that it's likely to keep you full longer, as another study found. Those who ate protein at breakfast said they felt satisfied longer than those who at the same amount of protein at other meals.

3. Breakfast is packed with the nutrients most of us don't get enough of.

Those who skip breakfast tend to have lower levels of calcium, potassium, magnesium, phosphorus and zinc, vitamins A, E, B6, C and folate.

4. Eating breakfast benefits blood sugar and cholesterol levels

A small study found that when lean, healthy women skipped breakfast, their fasting blood sugar was higher, along with their cholesterol, upping their risk of chronic diseases like diabetes and heart disease. Skipping breakfast caused the women to eat more throughout the day than when they ate breakfast, too."
Excerpts from this mostly excellent article.

Our suggestions: Take the In.Form Pea Shake (10 grams of proteins in one scoop + fibers, vitamins and minerals) and add your favorite proteins.


I know what you're thinking. "But what about the calorie content?." And there is a good reason to ask that question.
One cup of cottage cheese has 163 calories and 28 grams of protein. But if we attempt to get the same amount of protein (28 grams) from eating almonds, we would consume almost 800 calories. Yikes!
While you don't have to start counting calories, it's important that you find low-calorie sources of protein. Some examples include:
* IN.FORM Metabolic Age Support Shakes
* Fish: Shrimp, Tuna, Tilapia
* Poultry: Turkey Breast, Chicken Breast
* Cottage Cheese
* Vegetarian: Tofu, Tempeh
* Eggs

Keep in mind, not all calories are the same!
Protein uses more energy (calories) during the digestion process, so they are not as damaging to your body as those from sugar (to avoid) or carbohydrates.


Metabolism is the chemical processes by which cells produce the substances and energy needed to sustain life. Metabolism is increased through exercise, especially weight training, due to the energy expenditure during the workout and the energy required to repair the muscles.

(a must...)

"As we grow older, an active lifestyle is very important!.
Regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain. Exercise can even reverse some of the symptoms of aging. And not only is exercise good for your body, it’s also good for your mind, mood, and memory. Whether you are generally healthy or are managing an illness, there are plenty of ways to get more active, improve confidence, and boost your fitness.

They're actually even better reasons to get moving. Exercise can energize your mood, relieve stress, help you manage symptoms of illness and pain, and improve your overall sense of well-being. In fact, exercise is the key to staying strong, energetic, and healthy as you get older. And it can even be fun, too, especially if you find like-minded people to exercise with.

No matter your age or your current physical condition, you can benefit from exercise. Reaping the rewards of exercise doesn’t have to involve strenuous workouts or trips to the gym. It’s about adding more movement and activity to your life, even in small ways. Whether you are generally healthy or are managing an illness—even if you’re housebound—there are many easy ways to get your body moving and improve your health and outlook."

For more info on exercise visit this excellent page.

There are plenty of ways to become more active as you go about your day.

  • Active on the go: Always choose stairs over the elevator (except at the empire State Building!), park at the far end of the parking lot when arriving at appointments and meetings, walk down every isle of the grocery store while shopping, practice balancing skills while standing in line, do neck rolls while waiting at a stoplight.

  • Active at home: Do a set of wall pushups while waiting for water to boil, vigorously vacuum (and cut time off your housework), tend to the garden, sweep the sidewalk, rake leaves instead of using a leaf blower, lift weights while watching the news, try toe-raises while talking on the phone, do knee bends after sitting for a long period of time.

    Need some "exercise" ideas? Watch these videos and be inspired!

Something you should clearly understand...

By now, you have taken note of you Basic Metabolic Rate (BMR). This represents the required amount (daily) of calories for your body to be able to perform its regular tasks such as breathing, eating, digesting food, pump blood and so on.

What happens if you consume less calories that the required BMR?
It is called a caloric deficit! This is not a good idea at all because your body will look for the required missing calories, source of energy, in your lean muscle tissue!

What happens if you consume far more calories that the BMR?
If you don't exercise chances are that your body will store extra calories as fat. Not a good deal!
If you exercise it will use these extra good calories in your muscles and structure and that is good!


1 gram of protein per pound of body weight recommendation is a good starting point for most people who want to lose weight but at the same time maintain or improve their muscle mass and a solid structure in general,


If you want to age strong with good mobility follow our suggestions above! The In.Form protein shakes and the meal plans suggested by your In.Form coach is a great start!