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Stephanie Austin Wellness, Chesterville, ME (2026)

09/16/2026

**Almost 2 weeks into my Vivix+ journey… and I have some things to share. 👀**

First, if you're not familiar with Vivix+, let me explain what it actually is.

Vivix+ is a **healthy-aging supplement designed to support cellular health through two main pathways: cellular defense and NAD+ support.**

NAD+ is something our bodies naturally make and use. It's involved in cellular energy production, metabolism and other important cellular processes. One of the things that makes this conversation so interesting to me is that NAD+ availability tends to decline as we age.

Vivix+ combines an NAD+ Boost Complex, including NMN and apigenin, with a concentrated blend of plant polyphenols from ingredients like muscadine grape, pomegranate, resveratrol, black currant and others. The idea is to support both **cellular energy and cellular defense.**

And here's where my personal experience comes in…

These are the times I wish I had some kind of device that could track EVERYTHING happening inside my body because I would LOVE to actually SEE the numbers behind what I'm feeling! 😂

Because over the last couple of years, I've been thinking a lot differently about my health goals.

My goals used to be much more focused on a number on the scale, how my clothes fit, or how I looked.

And honestly, those things still matter to me. I still keep an eye on the scale. I still eat well. I still work out.

But my **WHY has changed.**

Now, the bigger goal is **health and longevity.**

Living longer is great…

But living those years **WELL**?

That's what I really want.

I want the strength and mobility to stay independent.
I want the energy to do the things I love.
I want to keep moving.
I want to travel, play, ski, boat, work out and say YES to life.
And I want to do those things with the people I love.

So that's the lens I'm looking through with Vivix+.

And here's what the last almost two weeks have looked like for me…

The first week, I honestly wasn't sure what I was feeling was “real” or simply me paying extra attention because I had started something new.

I'm pretty body-aware, so I was paying attention.

And honestly?

I wasn't feeling much.

I did experience some tiredness and bloating—two things I hadn't been experiencing much lately. I looked into it, talked with my team and decided to simply keep going and pay attention rather than immediately assume something was wrong.

And it passed.

Now?

**I FEEL REALLY GOOD.**

My energy is back.

The bloating is gone.

But the thing I'm REALLY excited about is my **brain.**

One of the things I've found most frustrating since menopause has been the brain fog.

That feeling of knowing what you want to say but your brain is somewhere three rooms over? 😂

Lately, I feel like my mind is **working WITH me again.**

I'm feeling more clear.

More present.

And honestly, that word keeps coming to me:

**PRESENT.**

Present in my day.
Present in conversations.
Present in my life.

And my sleep has been really good too.

I've actually been waking up **before my alarm** and instead of thinking,

“Really?! It's THAT time already?!”

I'm waking up rested—and my body seems to know it.

Now, is it still early?

**YES.**

Am I going to pretend almost two weeks proves anything about my long-term results?

Absolutely not.

Shaklee's current human clinical research on Vivix+ has looked at outcomes over longer periods, including a two-month randomized trial, so I'm very interested to see what the next several weeks bring.

But am I excited about what I'm personally noticing right now?

😂😂😂

**OH, WHO AM I KIDDING?!**

YES.

I AM EXCITED.

And I wanted to share it because maybe you're in a season where you're thinking beyond the scale too.

Maybe you're dealing with exhaustion.

Maybe your brain feels scrambled.

Maybe you're noticing changes as you get older and thinking, *“I want to do something proactive about how I age.”*

Maybe you simply want to protect your ability to **LIVE your life well for as long as possible.**

That's the conversation I'm really interested in having.

There are a lot of pieces to healthy aging—nutrition, protein, strength training, movement, sleep, stress management and targeted supplementation can all have a place.

**Vivix+ is one piece of that bigger picture.**

So if you're curious about what it is, what it's designed to support, or whether it might make sense for **YOUR goals**, comment **LIFE** below.

Let's have a conversation. 💛

09/16/2026

**OKAY… WE KNOW WHAT THE NUMBERS MEAN. NOW LET’S LOOK A LITTLE DEEPER. 👀**

There’s another part of the label I want you to start paying attention to:

# # # **THE INGREDIENT LIST.**

We’ve talked about looking at added sugar on the Nutrition Facts label.

But have you ever looked at the ingredient list and thought…

*“Wait… where is the sugar?”* 🤔

Added sugar can show up under a LOT of different names.

You might see:

• Cane sugar
• Brown rice syrup
• Corn syrup
• Honey
• Agave
• Fruit juice concentrate
• Molasses
• Dextrose
• Maltose

So now we're starting to put the pieces together.

👉 **Serving size:** How much am I actually eating?

👉 **Added sugar:** How much is in my portion?

👉 **Protein:** Is this giving me a meaningful amount?

👉 **Fiber:** Is there enough here to contribute to my daily intake?

👉 **Sodium:** Where does this fall?

👉 **Ingredients:** What is actually IN this thing?

# # # And here's where I want you to start getting curious…

There are some **KEY WORDS** I want you to recognize when you're reading ingredient lists.

You don't need to memorize a chemistry textbook. 😂

But when I'm comparing products, these are things I notice:

**EMULSIFIERS**
Used to help ingredients mix together and improve texture and consistency.

**ARTIFICIAL SWEETENERS**
Used to add sweetness without traditional sugar. You'll see names like sucralose, aspartame, saccharin and acesulfame potassium.

**PRESERVATIVES**
Used to help foods maintain freshness and shelf life.

**FLAVOR ENHANCERS**
Used to intensify or enhance flavor. MSG is one example.

**REFINED OILS**
You'll often see oils such as soybean, corn, cottonseed and other refined vegetable oils in packaged foods.

And here's where I want to take this conversation:

I'm not looking at an ingredient list trying to decide whether a food is **“good” or “bad.”**

I'm asking:

# # # **DOES THIS FOOD SERVE MY GOALS AND MY BODY?**

Does it give me the protein I'm looking for?

Does it provide fiber?

Is the added sugar something I want to include?

Is the sodium reasonable for me?

Do I recognize the ingredients?

How often am I eating this?

And is there another option that might better support what I'm trying to accomplish?

Sometimes the answer will be **YES.**

Sometimes I'll decide there's another option I'd rather choose.

And sometimes this is simply the food that fits what my day looks like.

That's real life.

I'm not trying to eliminate every packaged food from my kitchen.

I'm trying to become more **aware of what I'm choosing** so I can make decisions that support my health, my body and my goals.

And honestly, that's what I want label reading to become for me:

**Not a list of rules.
Not food fear.
Not perfection.**

Just better information so I can make better choices.

So grab ONE packaged food from your pantry or refrigerator and take a look.

**What's the first ingredient?**

**Do you recognize most of what's listed?**

And most importantly…

# # # **Does this food serve YOUR goals and YOUR body?**

I'd love to hear what you find. 👇

09/15/2026

**OKAY, SO WHAT DO ALL THOSE NUMBERS ACTUALLY MEAN? 👀**

Yesterday we talked about why I’ve been paying more attention to the back of the package.

Today, let's actually talk about **the numbers**—because seeing 5g, 10g, 20g or 500mg doesn't mean much if we don't know how to interpret them.

And before we look at ANY number, there is one thing I want you to look at first:

# # # 👀 SERVING SIZE

**This one is HUGE.**

Because the numbers on the label are based on the **serving size listed—not necessarily the amount you are actually eating.**

For example…

You grab a dressing that says:

**Serving size: 1 tablespoon**
**Added sugar: 5g**

You think, *“5g? That's not bad.”*

But you're actually using 2 tablespoons.

Now you're getting **10g of added sugar.**

The label didn't lie.

**We simply have to make sure we're comparing the numbers to the amount we're actually eating.**

So… **serving size first.** 👆

Then let's talk about what those numbers can actually tell us.

And I want to say something here because I think this is where label reading can get really practical.

**I am NOT counting every single thing I eat throughout the day.** 😂

I don't have the time, desire, or need to walk around with a calculator tracking every gram of everything I eat.

But I **am paying attention.**

And I think there's a big difference.

# # # 🥄 ADDED SUGAR

A simple reference point I find helpful:

**5g = 10% DV**
**10g = 20% DV → HIGH**
**20g = 40% DV → VERY HIGH for one serving**

And remember, **HIGH does not mean BAD.**

It means *pay attention.*

If I'm looking at a food with 2–3g of added sugar, that's very different from one with 15–20g.

And total sugar and added sugar are not the same thing. The sugar naturally occurring in fruit or plain dairy isn't the same conversation as sugar added to a product.

# # # 🧂 SODIUM

The Daily Value for sodium is 2,300mg.

So:

**230mg = 10% DV**
**460mg = 20% DV → HIGH**

If I see 800mg of sodium in one packaged meal, I don't need to panic but I know that's a significant amount for one meal—

# # # 💪 PROTEIN

**This is one of the numbers I pay VERY close attention to.**

And this is where I don't use the 50g Daily Value on the label as my personal goal.

For active women, especially as we move through midlife and menopause, the protein target I follow is much higher.

The guidance I follow from **Dr. Stacy Sims** puts active women around **0.6–1g of protein per pound of body weight per day**, with roughly **25–30g at a meal** as a practical way to distribute it.

So when I'm looking at a packaged food, I'm asking:

**“Is this actually giving me a meaningful amount of protein?”**

5g?

That's not nothing.

But if I'm looking for something that is going to help me hit my protein needs, **20–30g is a very different contribution.**

That's why I don't get too excited when the front of a package says **“HIGH PROTEIN”** until I actually flip it over and see how many grams are there.

# # # 🌱 FIBER

Fiber is another one where I want to see **more**, not less.

The current Daily Value is **28g per day**.

So on the label:

**5% DV or less = LOW**
**20% DV or more = HIGH**

That means about **6g of fiber in one serving is already 20% DV.**

That's a number I notice.

If I'm comparing two similar products and one has 1g of fiber and the other has 6g, that's useful information.

Again, I'm not trying to make every food perfect.

I'm looking at the **whole picture.**

---

And THAT is really the point.

**You don't have to track everything to start paying attention.**

I'm not weighing every strawberry or calculating every bite.

I'm learning the numbers that matter to **MY goals** and using them to make better decisions when I have choices.

Because if you're working on your health or trying to lose weight, the little choices can add up.

Not because one food is going to make or break your results…

But because **the choices we repeat matter.**

So next time you pick up a packaged food:

**1️⃣ Check the serving size.**
**2️⃣ Look at the numbers.**
**3️⃣ Know what LOW, MODERATE and HIGH actually mean.**
**4️⃣ Then ask: “Does this serve what I'm working toward?”**

That's a LOT more useful to me than deciding whether a food is simply “good” or “bad.”

**The numbers are information. We get to decide what we do with that information.** ❤️

Now I'm curious…

**When you look at a label, which number do you pay the most attention to—sugar, sodium, protein, fiber, calories, or something else?**

And do you actually know what that number means for YOUR goals?

09/14/2026

🍓 OKAY…NOW LET’S TALK NUMBERS!

Yesterday I asked you:

When you look at a nutrition label, do you actually know what those numbers mean for YOU?

Because seeing 12g or 450mg doesn’t tell us much if we don’t know whether that’s a little…or a LOT.

And that’s what I want to start learning together.

Not “this food is BAD.”

But:

“Is this a HIGH amount? And does it make sense for MY goals?”

Let’s start with two numbers that matter during our Hidden Sugar + Label Reading series.

🍽️ #1 — SERVING SIZE

This is where I want you to start.

The nutrition information is based on the serving size listed on the label.

So let’s say you pick up a snack that says:

150 calories
8g added sugar
200mg sodium

Looks reasonable, right?

But then you realize there are 2.5 servings in the package and you eat the whole thing.

Now those numbers are very different.

That’s why I want you to ask:

“How much am I actually going to eat?”

Because the serving size listed on the package isn’t necessarily the amount you’re realistically going to consume.

🍓 #2 — ADDED SUGAR

This is the big one for our series.

Remember:

Total sugar ≠ Added sugar.

Total sugars can include naturally occurring sugar from foods like fruit and milk.

Added sugar is sugar added during processing or preparation.

The Nutrition Facts label uses 50 grams as the Daily Value for added sugar, which gives us a useful reference point when we’re looking at a product.

But here’s how I want you to think about it:

50g isn’t a goal.

And I don’t want you thinking:

“Well, I have 50 grams available, so I can eat 50 grams of added sugar!”* 😂

Instead, use it as a reference.

If a product has:

➡️ 2g added sugar — that’s relatively low.
➡️ 5g — still a pretty modest amount.
➡️ 10g — now we’re paying attention.
➡️ 15–20g+ — that’s getting HIGH for one serving.

The current 2025–2030 Dietary Guidelines actually recommend keeping added sugar to no more than 10g in a meal, while emphasizing whole, nutrient-dense foods and reducing highly processed foods. (Real Food)

And notice my language:

HIGH.

Not BAD.

That’s an important distinction.

A food containing 15g of added sugar isn’t suddenly poison.

But if you’re trying to reduce added sugar, manage those sweet cravings, improve your overall nutrition, or change your body composition…

15g in one little snack is information you probably want to know.

And then ask yourself:

“How many other sources of added sugar am I having today?”

Because that’s where these numbers can really start to add up.

Your flavored coffee.

Your “healthy” granola.

Your protein bar.

Your salad dressing.

Your pasta sauce.

Your afternoon snack.

And maybe dessert.

None of those things individually has to be “bad.”

But suddenly you’re consuming a LOT more added sugar than you realized.

AND THIS IS THE POINT OF ALL OF THIS. 👇

I don’t want you walking around afraid of food.

I want you to become really good at knowing what you’re choosing.

And we’re going to do the same thing with protein, fiber and sodium.

Because maybe a product has 20g of protein…

👏🏼 Awesome!

But what else comes with those 20 grams?

Maybe it also has 15g of added sugar.

Or 500mg of sodium.

Or very little fiber.

Now you have a much bigger picture.

That’s what I want to teach you.

Not how to find the “perfect” food.

How to look at the numbers and understand:

Is this LOW? MODERATE? HIGH?

And then…

Does it fit MY goals?

So here’s your homework today. 👀

Grab ONE packaged food or drink from your pantry or refrigerator.

Turn it around.

Look at:

🍽️ Serving size
🍓 Total sugar
🍓 Added sugar

And tell me:

What did you find?

Were you surprised?

And if you want to share the product, drop the name or a picture of the label below.

Let’s learn how to decode these numbers together. ❤️

09/13/2026

**🍓 LET'S TALK ABOUT WHAT'S REALLY IN OUR FOOD**

We just finished our 4-Day Step + Sugar Detox, and I want to keep the conversation going.

One thing I hope you took away is that **reducing added sugar isn't about being afraid of sugar or eliminating every carbohydrate.**

It's about becoming more aware of what we're actually putting into our bodies.

And that brings me to something I've been learning more about myself…

# # # **READING THE LABEL. 👀**

Because I'll be honest—I've definitely been influenced by the front of the package.

“ALL NATURAL.”

“FAT FREE.”

“HIGH PROTEIN.”

“LOW CARB.”

“WHOLE GRAIN.”

“HEALTHY.”

Sounds good, right?

But I've been learning to turn that package around and ask:

**“Okay…BUT WHAT'S ACTUALLY IN THIS?”**

Because the front of the package is there to make us want to buy it.

The nutrition label and ingredient list tell us a much bigger story.

And this is where it gets REALLY interesting.

Something can say **“high protein”** on the front, but when you look at the label, maybe it has 20 grams of protein…but also 15 grams of added sugar.

Something can be **fat-free**, but that doesn't automatically make it a nutritious choice.

“Natural” doesn't necessarily mean it's a great fit for your goals.

And “healthy” isn't really a nutrition category—it's often a marketing word.

So I'm learning to look beyond the claim and ask:

🥩 **How much protein am I getting?**
🍓 **How much added sugar?**
🥦 **How much fiber?**
🧂 **How much sodium?**
📋 **What are the actual ingredients?**
🍽️ **And what is the serving size?**

But here's the part I REALLY want us to dig into…

# # # **Do you actually know what those numbers mean?**

Because simply looking at a label doesn't tell you much if you don't know whether **5 grams, 10 grams, 20 grams or 500 milligrams** is a little or a lot.

And does the answer change depending on **your goals and what else you're eating throughout the day?**

Absolutely.

That's what we're going to learn.

We're going to look at **how much is too much, what's considered a little or a lot, and how those numbers can add up throughout your day.**

Because maybe you're choosing something because it says “high protein,” but the added sugar or sodium is also much higher than you realized.

Maybe you're choosing a “healthy” snack several times a day, and each one seems fine on its own—but together, those numbers are adding up.

**That's where label reading becomes REALLY useful.**

I'm not saying packaged food is bad.

**I eat packaged food!**

I'm a busy woman. Sometimes convenience is exactly what I need.

This isn't about finding the “perfect” food or never eating something because the numbers aren't perfect.

It's about becoming a **more informed consumer** so you can decide:

**Does this food actually support what I'm trying to accomplish?**

Or is the marketing making the decision for me?

And I want to make this a conversation because **I'm learning too.**

So tell me…

**When you look at a nutrition label, do you actually know what the numbers mean for YOU?**

Or do you look at them and think, *“Okay…but is that good or bad?”* 😂

And if you DO read labels, **what number do you pay the most attention to?**

Protein? Sugar? Calories? Sodium? Ingredients?

We're going to break all of this down together over the next few posts—including **how much is too much and how those seemingly small numbers can potentially sabotage the goals you're working so hard for.** ❤️

09/12/2026

**DAY 4 ❤️ WE DID IT!**

Four days of **Step + Sugar Detox** and I hope you're walking away with more than a few days of eating less sugar.

I hope you're thinking a little differently about **how you fuel and move your body.**

Over these four days, we focused on:

🍓 **Reducing added sugar**
🥩 **Getting more protein**
👟 **Moving more**
💧 **Staying hydrated**
🧠 **Being more intentional about our choices**

And hopefully you've noticed something…

**You don't have to overhaul your entire life to make a difference.**

Sometimes it's choosing fruit instead of the sweet treat.

Sometimes it's adding protein to breakfast.

Sometimes it's taking a 15-minute walk.

Sometimes it's drinking water instead of another sugary drink.

Sometimes it's having the chicken, turkey, tuna packets or protein shake ready **before** you're starving.

Those choices may seem small.

But they add up.

And that's really what I want you to take away from these four days.

This isn't about being “good.”

It's not about never eating sugar again.

It's not about hitting some perfect step count.

It's about learning what makes **YOU** feel better and what actually supports the goals you're working toward.

# # # AND WE'RE NOT DONE. 👀

Because as I've been going through this with you, I've been thinking about something else…

**What happens when the food we're buying is marketed as “healthy”…but we don't actually know what's IN it?**

“Natural.”

“Fat free.”

“High protein.”

“Low carb.”

“Healthy.”

“Made with whole grains.”

We've all seen those words on packages.

But what does the **actual label** tell us?

That's where we're going next.

❤️ **HIDDEN SUGARS + LABEL READING**

I'm going to spend the next few posts sharing what I'm learning about reading nutrition labels, finding hidden added sugars, looking at protein and fiber, understanding sodium, and figuring out whether a product actually supports our goals—or whether the marketing is doing the convincing for us.

And I don't want this to be me standing on a soapbox telling you what to eat.

**I want this to be a conversation.**

I'm learning too.

So bring me your questions, your labels, the products you're curious about and even the foods you swear are “healthy” because the package says so. 😂

We'll turn them around, look at what's actually inside, and learn how to make more informed choices **together.**

Before we move on, tell me:

**What's ONE thing you learned or changed during these four days that you want to keep doing?**

And what's ONE area you still feel like you need help with?

Let's keep the conversation going. ❤️

09/11/2026

PROTEIN, PREP & MOVE MORE**

We're getting into the part of this 4-day reset that I think makes the biggest difference in real life:

**What are you actually going to DO with what you know?**

Because we're all busy.

I’m busy. You’re busy. Life is busy.

And honestly, **prepping and getting enough protein aren't always my strongest habits either.**

Am I perfect?

**Absolutely not.** 😂

But I keep doing it.

Messy. Imperfect. Sometimes better than others.

Because I've learned that a little bit of thinking ahead can save me SO much time later—and it can keep me from getting overly hungry and reaching for whatever is easiest.

Here are some of my real-life protein go-tos:

🥩 Low-sodium deli turkey
🍗 Rotisserie chicken
🐟 Tuna packets
🥚 Eggs
🥣 Greek yogurt
🥕 Fresh AND frozen veggies
🍎 Fruit paired with protein

And when life really doesn't cooperate, I use **Life Shake**.

It gives me 20 grams of protein and 6 grams of fiber, plus **leucine**, an essential amino acid involved in signaling muscle protein synthesis. Getting enough protein—and enough of those essential amino acids—is especially important to me as I focus on maintaining muscle as I get older.

It's not a replacement for real food.

It's one of the tools I use to make getting enough protein **easier.**

# # # 🥗 HERE'S A REAL-LIFE EXAMPLE

**Chicken Avocado Crunch Bowl**

🍗 Grilled chicken
🥬 Chopped romaine
🥑 ½ avocado
🥒 Cucumber
🍅 Cherry tomatoes
🎃 Pumpkin seeds
🍋 Lemon + olive oil

Simple. Filling. Protein-packed. And no added sugar.

This is what I mean when I talk about making the healthier choice easier.

You don't need elaborate meal prep.

Maybe you cook extra chicken when you're already making dinner.

Maybe you wash your vegetables when you bring them home.

Maybe you keep frozen vegetables on hand for the nights when fresh isn't happening.

Maybe you throw a couple tuna packets in the pantry for those “I have nothing to eat” moments.

**Those little things add up.**

And so does your movement. 👟

Your workout isn't the only movement that matters!

Today, I want you thinking about **NEAT**—non-exercise activity thermogenesis.

Basically, all the movement you do throughout your day that isn't an actual workout.

And it COUNTS.

Try:

✔️ Park a little farther away
✔️ Take the stairs
✔️ Walk while talking on the phone
✔️ Get up and move for a few minutes throughout the day
✔️ Take a lap around the house
✔️ Take a quick after-dinner walk
✔️ Dance while you're making dinner! 💃

If you can, get up and move for **5 minutes each hour** instead of sitting for long stretches.

Those little bursts of movement can really add up over the course of a day.

And remember our goal:

**Move more than you have been.**

You don't have to suddenly become a gym person.

You don't have to hit 10,000 steps.

You don't have to earn your food.

We're simply looking for more opportunities to **move your body.**

And while you're doing all of this, keep your eye on the sugar piece too.

We're not trying to live on nothing but chicken and lettuce. 😂

We're learning that when we **fuel our bodies with enough protein, build satisfying meals, move more, and reduce added sugar**, we can make it easier to stay satisfied and make choices that support how we want to feel.

# # # TODAY'S FOCUS:

🥩 **Get protein at each meal**
🥗 **Build one satisfying, protein-packed meal**
🍓 **Stay aware of added sugar**
👟 **Look for opportunities to move more throughout your day**

And here's the question I really want you to think about:

**What is one thing you could prep or have ready TODAY that would make tomorrow's healthy choice easier?**

And tell me…

**Where could you sneak a little more movement into your day?**

Let's hear your ideas! ❤️

09/10/2026

The more I learn about skincare, the more I realize…

I didn’t know what I didn’t know. 😂

I started this whole journey thinking I needed to pay more attention to ingredients.

Then I started asking better questions:

What does my skin actually need at this stage of life?

How do I choose products that make sense for my skin?

What ingredients are worth looking for?

And how do I build a routine I’ll actually stick with?

Because apparently, having a bathroom full of random products does not count as a skincare routine. 😂

And honestly, I think a lot of us are in the same boat.

We notice a few more wrinkles or fine lines, our skin feels a little different, and we think, “I really need to start taking better care of my skin.”

But who has time for a complicated 10-step routine?

Not me!

That’s why I’m excited about what my team and I are doing over the next five days.

We’re keeping it SIMPLE and learning about:

✨ What actually makes a difference in the appearance of fine lines and wrinkles
✨ Clean beauty and why what we put on our skin matters
✨ Simple routines that fit into real life
✨ How to get our skin ready for those cold, dry months ahead
✨ Products, tips and real results for healthier, smoother-looking skin

And I’m learning right alongside you.

Because I’m not trying to look 25 again. 😂

I want to look like the healthiest, healthiest-glowing version of 56-year-old me that I can.

So if you’ve been thinking, “I really should start taking better care of my skin,” maybe this is your sign to learn with me.

Two minutes in the morning. Two minutes at night.

That I can do. ❤️

If you want to join us and learn along the way, comment SKIN and I’ll send you the invite to my group.

09/09/2026

**DAY 2 ❤️ LET'S TALK PROTEIN + CRAVINGS**

Yesterday we got started with our three focuses:

🍓 Less added sugar
🥩 More protein
👟 More movement

Today I want to dig a little deeper into **WHY protein is such a big part of this sugar detox.**

Because if you find yourself thinking about something sweet all afternoon or raiding the pantry after dinner, I don't want you thinking this is a **willpower problem.**

There's a lot more going on.

When you eat carbohydrates, they're broken down into glucose, which enters your bloodstream. Your body releases insulin to help move that glucose into your cells where it can be used for energy.

The challenge is that meals or snacks that are heavily weighted toward quickly digested carbohydrates and added sugar can give you a quicker rise in blood glucose—and for some people, that can be followed by a drop that leaves them feeling hungry, tired, or reaching for another quick source of energy.

**That's where protein can help.**

Protein takes longer to digest and helps make a meal more satisfying. Pairing protein with your carbohydrates can also slow the overall digestion of the meal and help create a steadier energy experience.

So instead of:

🥣 Cereal by itself
🍎 An apple by itself
🥨 Crackers by themselves
☕ A sweet coffee for breakfast

Think:

🥣 Cereal + Greek yogurt or eggs
🍎 Apple + cottage cheese or nuts
🥨 Crackers + turkey or cheese
☕ Coffee + a protein-rich breakfast

We're not trying to **fear carbohydrates.**

We're learning how to **build a meal that works better for us.**

And here's something I want you to pay attention to today:

**What happens to your cravings when you increase your protein?**

That's something I want you to experience for yourself.

# # # AND THEN… MOVE. 👟

Remember, this isn't a workout challenge.

Today's goal is still **to move more than you have been.**

If you already work out, keep your normal routine.

If you don't, get in **at least 15 minutes of intentional movement.**

And here's one of my favorite things to try:

**Take a 10–15 minute walk after a meal.**

Walking after eating gets your muscles working while glucose is circulating in your bloodstream, so your muscles can use some of that glucose for energy.

It doesn't have to be a power walk.

Walk around the neighborhood. Walk the dog. Walk while you talk on the phone. Dance around your kitchen. Take the stairs.

**It all counts.**

And if you're tracking your steps, take a peek at your number today.

We're not chasing a magic number.

We're looking for **your next step.**

So today's focus:

🥩 **Get protein at every meal**
🍓 **Notice whether your sweet cravings change**
👟 **Get at least 15 minutes of intentional movement—or add some extra movement to your normal routine**

And I'm curious…

**When do your sugar cravings hit you the hardest—morning, afternoon, or after dinner?**

And what does your typical breakfast look like?

Tell me below. I want to see where you're starting so I can help you make this practical for YOUR life. ❤️

And try this high protein Breakfast or even for that mid afternoon snack.

Stephanie Austin Wellness

09/16/2026

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