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Get ready to achieve your best FIT BODY with the FITBODY podcast, hosted by Women's Fitness Expert & IFBB Pro, Julie Lohre. As one of the world's 1st Online Personal Trainers, Julie has helped thousands of women love how they look & feel through her online fitness coaching program. At age 48 and as a 2x breast cancer survivor, she understands the unique challenges women face. Join Julie on a mission to take away the guesswork & help highly driven women supercharge their metabolisms & reach their personal best.
High Protein Waffle Recipe With A Twist (Stay Full for Hours!)
It Sounds Weird, But This High Protein Waffle Recipe Has a Surprise Ingredient That Works Wonders.Looking for a quick, high-protein breakfast that actually keeps you full? These protein waffles are my go-to meal every single morning—and for good reason. With 50 grams of protein, anti-inflammatory ingredients, and 9 grams of fiber, this recipe is nutrient-packed, hormone-supportive, and ready in 10 minutes.Here’s the full recipe (makes 4 waffles):1 scoop UMP Protein Powder (I used graham cracker flavor) https://www.fitbody.com/products/beverly-international-ultimate-muscle-protein-ump2 scoops Collagen Peptideshttps://www.fitbody.com/products/beverly-international-collagen-peptides¼ cup Whole Wheat Flour2 TBSP Flax Chia Seed Mix (I like Terraseed)¼ tsp Turmeric1 whole eggWater to create batter consistencyDash Deluxe Waffle Maker (https://amzn.to/4lULkzw)Macros (total for entire batch):Calories: 470Protein: 50gCarbs: 36gFiber: 9gFat: 12gTop them with warm blueberries (just microwave frozen organic berries until they burst!) for a naturally sweet, antioxidant-rich syrup.These protein waffles support hormone balance, reduce inflammation, and help you stay satisfied for hours. Perfect for women over 40 who want real results without extreme dieting.
13 Dec 2025TRANSCRIPT
30g Protein Rule for Body Recomposition After 40 | What It Really Looks Like
Why Your Healthy Meals Aren’t Working After 40 | The 30g Protein Solution to Lose Body Fat and Gain MuscleGet the FREE Guide: Reignite Your Metabolism After 35https://julielohre.com/metabolism-fast-track-guide/Stop blaming yourself. If you’re training consistently, eating “clean,” and still not seeing changes in your body composition after 40, this is likely the missing piece.The 30g protein rule is one of the most powerful—and most overlooked—tools for body recomposition in women over 40.After 40, your body becomes less responsive to smaller amounts of protein. This is known as anabolic resistance, and it’s why the meals that worked in your 20s and 30s no longer move the needle. Most “healthy” meals fall far short of what your muscles actually need to maintain lean mass, support metabolism, and stabilize energy.In this video, I show you exactly what 30 grams of protein really looks like on a plate, using five common, real-life meals—and how to upgrade what you’re already eating without extremes or guesswork.You’ll learn:• Why ~30g of protein per meal is the sweet spot for women over 40• How typical breakfasts, lunches, and snacks quietly under-fuel you• Simple swaps that support fat loss, muscle retention, and steady energy• My practical 3-3-2 game plan to start applying this immediatelyThis isn’t about eating more for the sake of eating more. It’s about finally giving your body the signal it needs to respond again.
7 Dec 2025TRANSCRIPT
Progressive Overload_ The Secret to Sculpting Your Body 40+
Transform Your Body: The Power of Progressive Overload (Women's Edition)Ready to finally see results from your workouts instead of spinning your wheels? The key is progressive overload—the proven principle of gradually challenging your body so it keeps adapting, growing, and getting stronger. Without it, you’ll stay stuck in plateaus. With it, you’ll unlock muscle growth, fat loss, and strength gains at any age.In this video, I’ll show you:✔️ What progressive overload is (and why it’s the foundation of all strength training)✔️ 5 different methods you can use to apply progressive overload right now✔️ How to safely increase weight, reps, and training volume without burning out✔️ Simple tweaks you can make to your workouts to keep making progress✔️ Common mistakes people make with progressive overload—and how to avoid themThis is the same strategy I’ve used personally—and the same one I coach my clients to use when they feel “stuck” or aren’t seeing the results they want - even for women over 40. Whether your goal is to get stronger, leaner, or simply feel more capable in everyday life, progressive overload is how you’ll get there.Here are the fractional weights that I use: https://walmrt.us/4qqKr4XStronger is possible. Progress is possible. And yes—breaking plateaus is possible.
Inside a recent episode
High Protein Waffle Recipe With A Twist (Stay Full for Hours!)
Published 21 Dec 2025 · Transcript excerpt
[…] Reducing inflammation. So tumeric is renowned for its anti -inflammatory properties. Adding this in, big difference. Plant -based omega -3s, both chia and flax have those omega -3s that your body needs. And that's going to support your heart health and it's gonna help again with inflammation. Not only that, these promote fullness with extra fiber. So extra fiber packed into here, along with my whole wheat flour, that's gonna keep you full for hours after you eat. So blood sugar, I mean, the fiber helps slow down your blood sugar, you don't have that spike. I mean, there's so much protein in here. […]
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