Body Composition Transformation: Step 1 - Nutrition for Longevity

November 19, 2024

Dana Grinnell

You may have read about my humbling declaration that I need to lose body fat and swap around some of my health and wellness habits if I want to live a long and healthy life. You can read that article HERE. I put it out to a vote and all of you who voted declared that you want to know what I'm doing to *attempt* this body composition transformation while I'm doing it (vs. the before and after glimpse). For the first time in my life, I am not using my weight as my driving force rather I am completely focused on my body composition - specifically, drop fat and increase muscle and overall wellness. All the data, all the thought leaders, all the longevity experts agree on maybe only one thing: muscle quality and quantity are directly reflective of how well you age (healthspan) and how long you live (longevity). So here goes my middle-aged-mom-bod attempt to put me on a program with the help of a few expert friends, lots of podcasts, a zillion books, and some basic common sense.

I have decided to keep my plan simple and focus on a few core pillars with 1 or 2 objectives per pillar. Tackling 1 pillar at a time until I feel confident I have put those changes into habit. The goal here is to form permanent lifestyle changes rather than a get-ripped-quick scheme that is too complex, too restrictive, and too unrealistic to sustain. I will never count a calorie, I will never not eat a birthday cake, I will never deny myself a great meal at a great restaurant, but I will tweak my DAILY habits to improve my health and body composition. Baby steps my friends, baby steps.

Pillar 1: Nutrition

For too many women, especially those of us who work out A LOT, the focus has been on how much we eat rather than what we eat. When the focus on HOW MUCH gets extreme, it tends to lead to an extremely dysfunctional relationship with food - I've certainly been there. I'm going to focus on what I eat and trust that portion control naturally finds its way if you are eating the right things. And the most important thing to eat RIGHT - is PROTEIN!

The Case for Protein

If you've been following me for a while you know we carry clean protein powders, bars and snacks. Which is slightly ironic because I am chronically under-proteined. I know the nutritional science, I carry the products, and yet... I don't eat nearly enough protein! All the data, the science, the experts all agree - protein is the most critical macro for building and preserving muscle (which is the longevity hack), for satiety (so you don't overeat because you are hungry all the time), for metabolism, for brain function, and for keeping blood sugar balanced.

The recommended amount of protein is at least 0.7 to 1 gram of protein per pound of body weight per day. For a 140 lb woman (i.e. me), that means consuming at least 100-140g of protein per day. By my estimation I was eating maybe half of that, if that! Hmm, no wonder my muffin top isn't going anywhere 🫣

So what does a day of adequate protein actually look like? Here's my new daily protein protocol:

Morning: 1-2 scoops of Just Ingredients Protein Powder (25-50g protein) blended into a smoothie with almond milk, banana, and collagen.
Lunch: A large salad loaded with hard-boiled eggs, grilled chicken, and pumpkin seeds (25-30g protein).
Afternoon Snack: Greek Yogurt (17g protein), or a clean protein bar (10-20g protein)
Dinner: Salmon or steak with roasted vegetables (30-40g protein).

That gets me to ~ 100g+ of protein a day.

The Case For Fiber

The second most important nutritional shift I want to make is to increase my fiber intake. I eat a LOT of vegetables and some fruit so I feel like I've got a head start on fiber but given that most Americans only get about half of the daily recommended fiber intake (25-38g), I likely have room to improve. Fiber is critical for:

Gut health - it's what feeds the good bacteria in your gut, and a healthy gut is critical for immunity, mental health, and overall wellbeing.
Blood sugar regulation - it slows digestion and the absorption of sugar hence preventing blood sugar spikes.
Heart health - reduces LDL cholesterol.
Weight management - it increases satiety, so you feel fuller longer.
Cancer risk reduction - particularly colon cancer and breast cancer.

So if protein and fiber are the MVP macros - what does the rest of a nutritional strategy look like?

The framework I'm following:

Protein First (see above)
Fiber-Rich Carbs: think vegetables (especially cruciferous like broccoli, brussel sprouts, cauliflower, cabbage, kale, bok choy), legumes, sweet potatoes, and fruit - NOT the fiber-fortified processed foods!
Healthy Fats: avocado, olive oil, fatty fish (salmon, sardines, mackerel), nuts, seeds.
Anti-Inflammatory Foods: blueberries, turmeric, garlic, dark leafy greens and omega 3 rich foods.
Less Processed Food, Sugar, and Alcohol

And guess what: that framework does not require a calorie count. I find when I eat this way naturally, I'm satisfied, I have great energy, I don't have insane cravings, and everything just sort of works out. It requires paying attention but not obsessing over every crumb of food.

I also had an interesting conversation with Dr. Kyrin Dunston, a hormonal health specialist, who gave me a great overview of the power of food in helping to manage the hormone fluctuations that happen in perimenopause and menopause. Bottom line: a protein + fiber + healthy fat framework also supports hormonal balance and can work to naturally manage the estrogen levels in our body which play a pivotal role in almost everything about our physical and mental wellbeing. You're going to want to read that article!

I know what you are thinking, and I hear you: I already eat pretty well! And you probably do. But we can all benefit from honest assessment of whether or not we are eating the foods that serve our health best. Most of us have a few tweaks that are hiding in plain sight. Like me and protein!

I challenge you to join me in my body composition transformation challenge. If you want to join me, please do! Step 1 is a focus on nutrition, what are 1-2 key changes you may need to make? More protein? More fiber? Less processed food, sugar, alcohol? It's likely you already know what you need to do, so grab your baseline, commit to 1- 2 nutritional changes and let's gooooo! Tell me about your nutritional changes in the comments below so we can keep each other accountable!

Here's to life less toxic!

Live free,
Dana

🫶

Frequently Asked Questions

How much protein do I actually need for body composition and longevity?

Longevity and muscle health research recommends 0.7 to 1 gram of protein per pound of body weight daily. For a 140-pound woman, that's 100–140 grams per day—roughly double what most active women actually eat. Protein is the most critical macro for building muscle, supporting metabolism, managing hunger, and maintaining brain function.

What are the best clean protein sources for women?

Prioritize whole food sources first: eggs, Greek yogurt, salmon, chicken, steak, legumes, and nuts. Clean protein powders made from whey, collagen, or plant blends can help fill gaps. Look for powders with minimal ingredients and no artificial sweeteners or fillers.

Why is fiber important for body composition?

Fiber slows digestion, stabilizes blood sugar, feeds beneficial gut bacteria, reduces LDL cholesterol, and increases satiety—so you naturally eat less. Most Americans get only half the recommended 25–38 grams daily. Prioritizing vegetables, legumes, and whole fruits over fiber-fortified processed foods is the most effective approach.

Do I need to count calories to improve body composition?

Not necessarily. Focusing on protein first, fiber-rich carbs, healthy fats, and anti-inflammatory whole foods naturally regulates hunger and portion size without calorie obsession. The goal is forming sustainable eating habits—not a restrictive diet you'll abandon in six weeks.

How does nutrition affect hormonal balance during perimenopause?

A diet rich in protein, fiber, and healthy fats helps stabilize estrogen levels and reduce inflammation during perimenopause. Cruciferous vegetables support estrogen metabolism, protein preserves muscle mass as hormones shift, and reducing sugar and processed foods lessens hormonal volatility. Food is one of the most powerful tools for managing perimenopausal symptoms naturally.

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