By Susan Hanna

Tag: protein

  • What Gut Health Has to Do With Weight, Cravings, and Feeling Good

    Gut health is one of those phrases that gets used so much now that it can start to sound like magic.

    Fix your gut.

    Reset your gut.

    Heal your gut.

    Detox your gut.

    And if you have been around the weight-loss world for more than five minutes, you have probably seen people connect gut health to everything: weight, cravings, bloating, energy, mood, hormones, and almost every problem a woman can have.

    So let me slow this down and say it plainly.

    Your gut matters.

    But it is not a magic button.

    When I talk about gut health, I am talking about the normal work your digestive system does every day.

    Your body has to break down food, absorb nutrients, move waste through, and work with the community of bacteria and other microbes that live mostly in your intestines.

    That community is often called the gut microbiome.

    It is complicated.

    It is still being studied.

    And it is not something I would reduce to one supplement, one shake, one tea, or one trendy food.

    The part I want women over 35 to understand is this:

    Gut health is connected to your routine.

    It is affected by what you eat most of the time.

    It is affected by fiber.

    It is affected by hydration.

    It is affected by stress, sleep, movement, medications, and medical conditions.

    And because your food routine affects how full, steady, and satisfied you feel, it can indirectly affect your weight-loss habits too.

    That does not mean your gut is causing every craving.

    It does not mean your gut is the reason you have struggled with weight.

    It means digestion and food quality are part of the bigger picture.

    One of the biggest practical pieces is fiber.

    Fiber comes from plant foods like vegetables, fruit, beans, lentils, oats, whole grains, nuts, and seeds.

    Some types of fiber help feed beneficial gut bacteria.

    Some types help food move through your digestive system.

    Fiber can also help meals feel more satisfying.

    That is important because many women are trying to lose weight by eating less, but they accidentally make their meals too small, too low in fiber, or too low in protein.

    Then they wonder why they are hungry all afternoon.

    I do not want you turning fiber into another perfection project.

    You do not need to wake up tomorrow and overhaul your whole kitchen.

    You can start with simple additions:

    • Add berries to breakfast.
    • Add a vegetable to lunch.
    • Add beans or lentils to a meal if they agree with you.
    • Choose oats instead of a pastry sometimes.
    • Add a salad or cooked vegetable at dinner.
    • Keep apples, carrots, or simple produce where you can see it.

    Small changes count when you repeat them.

    This matters for cravings because cravings are not always about willpower.

    Sometimes cravings are emotional.

    Sometimes they are habit.

    Sometimes they are stress.

    Sometimes they are from not sleeping.

    Sometimes they are because you skipped real meals and tried to run your whole day on coffee and bites of other people’s leftovers.

    But sometimes cravings are made worse by meals that do not support you very well.

    If breakfast is mostly sugar and caffeine, lunch is random, and dinner is whatever happens, your body may spend the whole day asking for something steadier.

    That is why I keep coming back to the basics.

    Protein.

    Fiber.

    Water.

    Real meals.

    Movement.

    Sleep.

    Support.

    Those may not sound exciting, but they are the pieces that help a woman stop starting over every week.

    Protein matters because it helps meals feel more complete.

    Fiber matters because it helps support digestion and fullness.

    Water matters because fiber works better when you are hydrated.

    Movement matters because your body was made to move, and even walking can support a healthier routine.

    Sleep matters because tired women make tired decisions.

    Support matters because most women do better when they do not feel alone.

    Where do probiotics and fermented foods fit?

    Probiotics are live microorganisms intended to have health benefits when consumed or applied to the body.

    They can be found in foods like yogurt with live cultures, kefir, sauerkraut, kimchi, and some supplements.

    That does not mean every probiotic product is right for every person.

    It also does not mean a probiotic fixes a poor routine.

    If you are curious about probiotics, keep the claims realistic and talk with your healthcare provider if you have medical concerns, a weakened immune system, serious illness, or are unsure whether a supplement fits you.

    For most women, I would start with food before I start with expensive promises.

    Can you add more fiber-rich foods?

    Can you get protein at breakfast?

    Can you drink more water?

    Can you stop skipping meals and then blaming yourself for being ravenous later?

    Can you make your meals more colorful over the week?

    Can you build a simple routine that feels repeatable?

    Those questions are more useful than asking which gut-health trend is loudest right now.

    As an independent Herbalife Distributor, I do talk with women about products that may fit into a routine.

    But I want to be very clear:

    Products are tools.

    They are not magic.

    They do not replace balanced eating.

    They do not treat digestive problems.

    They do not diagnose, cure, or prevent disease.

    And I am not going to tell you that one product is the answer to your gut, weight, cravings, and life.

    That is not how real change works.

    If a shake helps you get a more structured breakfast, that may be useful.

    If a protein routine helps you avoid skipping meals, that may be useful.

    If a tea or drink helps you replace a higher-calorie habit and fits your caffeine tolerance, that may be useful.

    But the full day still matters.

    What you eat most of the time matters.

    How consistent you can be matters.

    And how your body responds matters.

    I also want to say this carefully:

    If you are having ongoing digestive symptoms, pain, severe bloating, chronic constipation, chronic diarrhea, blood in stool, unexplained weight loss, vomiting, or symptoms that worry you, do not try to solve that with internet gut-health advice.

    Talk with a qualified healthcare provider.

    There are times when digestion needs medical evaluation.

    That is not fear.

    That is wisdom.

    For everyday routine-building, here is where I would begin:

    • Build breakfast around protein.
    • Add one fiber-rich food each day.
    • Drink water consistently.
    • Include vegetables or fruit most days.
    • Move your body in a way you can repeat.
    • Notice which foods help you feel steady.
    • Notice which habits make cravings worse.
    • Do not chase gut-health extremes.

    That is a practical start.

    When I lost 70 pounds after 60 and kept it off, I did not do it by finding one magic food.

    I did it by building a life I could repeat.

    That is still how I think about this.

    Gut health is not separate from your real life.

    It is part of your real life.

    It is part of your meals, your water, your stress, your sleep, your movement, and your consistency.

    So if you want to support your gut, do not start with hype.

    Start with the next meal.

    Make it steadier.

    Make it more supportive.

    Then repeat that more often than not.

    That is where progress usually begins.

    Frequently Asked Questions

    Does gut health affect weight loss?

    Gut health can be part of the bigger weight-loss picture because digestion, food quality, fiber intake, hydration, sleep, stress, and routine all affect how supported you feel. It is not a magic cause or cure for weight struggles.

    Can fiber help with cravings?

    Fiber-rich foods can help meals feel more satisfying, especially when paired with protein and enough fluids. Cravings can also be affected by sleep, stress, emotions, habits, skipped meals, and other factors.

    Do I need a probiotic supplement for gut health?

    Not necessarily. Some probiotic foods or supplements may be useful for some people, but they are not a replacement for a balanced routine. Talk with your healthcare provider if you have medical concerns, immune issues, serious illness, or digestive symptoms.

    What foods support gut health?

    Many people can support gut health by eating a variety of fiber-rich plant foods such as vegetables, fruit, beans, lentils, oats, whole grains, nuts, and seeds. Fermented foods like yogurt with live cultures, kefir, sauerkraut, or kimchi may also fit some routines.

    Can Herbalife products improve gut health?

    Herbalife products should not be described as treating, curing, or fixing gut-health problems. If a product helps you build a more structured routine, use it as a tool inside a broader nutrition plan and follow the product label.

    Next Step

    If you want help building a simple first-week routine around protein, fiber, water, and realistic meals, start with Susan’s free 7-Day Simple Start Plan

    Helpful Links

    Disclosure

    Susan’s results are her personal experience. Results vary. Her transformation involved consistent nutrition habits, regular exercise, strength training, support, and lifestyle changes. Susan Hanna is an independent Herbalife Distributor and may earn income from product purchases. Herbalife products are not intended to diagnose, treat, cure, or prevent disease. This content is for general wellness and educational purposes only and is not medical advice. Talk with your healthcare provider before changing your diet, supplement routine, fiber intake, probiotic use, caffeine intake, or exercise plan, especially if you have digestive symptoms, a medical condition, take medication, are pregnant or breastfeeding, have kidney disease, diabetes, a weakened immune system, a history of eating disorders, or are using weight-loss medications.

  • Is Low-Carb Really the Best Way to Lose Weight?

    Low-carb gets a lot of attention.

    Some women swear by it.

    Some women feel terrible on it.

    Some women try it every January, lose a few pounds quickly, then feel like they failed when bread, fruit, potatoes, or normal family dinners come back into the picture.

    So the question is fair:

    Is low-carb really the best way to lose weight?

    My honest answer is: it depends.

    And I know that is not as exciting as a dramatic internet answer, but it is usually more useful.

    Low-carb can help some people lose weight because it can simplify food choices.

    If you cut out bread, pasta, chips, desserts, sugary drinks, and a lot of snack foods, you may naturally eat fewer calories.

    That does not mean carbs were magic fat-makers.

    It may mean the lower-carb plan made it easier to reduce the foods you were overeating.

    That distinction matters.

    Because if we blame all carbs, we end up scared of foods that can absolutely fit into a healthy routine.

    Carbohydrates are not just candy and crackers.

    Carbs are also in:

    • Fruit
    • Beans
    • Oats
    • Potatoes
    • Rice
    • Whole grains
    • Yogurt and milk
    • Vegetables

    Some of those foods bring fiber, vitamins, minerals, and satisfaction.

    So when a woman says, “I need to cut carbs,” I usually want to know what she means.

    Does she mean fewer sweets and chips?

    That may be helpful.

    Does she mean never eating fruit, beans, or potatoes again?

    That may not be necessary, and for many women it may not be realistic.

    When I lost 70 pounds after 60, the bigger lesson for me was not that one food group had to disappear.

    The bigger lesson was that my routine had to become more honest and more consistent.

    I needed structure.

    I needed protein.

    I needed strength training.

    I needed support.

    I needed meals that made sense in my real life.

    And I needed to stop acting like every plan had to be extreme to count.

    For women over 35, I think the best eating plan is usually the one that helps you do these things:

    • Eat enough protein.
    • Control calories without feeling punished.
    • Include foods you can live with.
    • Reduce the foods that make you feel chaotic.
    • Support strength, energy, and consistency.
    • Fit your family, schedule, budget, and stress level.

    That might be lower-carb for one woman.

    It might be moderate-carb for another.

    It might simply mean choosing better carbs and better portions.

    Here is where low-carb can be useful.

    If breakfast is always a pastry and coffee, changing that meal may help.

    If lunch is mostly chips, crackers, and random snacks, changing that may help.

    If dinner is a huge portion of pasta with very little protein or vegetables, changing that may help.

    If sweets and refined snacks are crowding out real meals, lowering those carbs may help.

    That is not because carbs are evil.

    It is because those particular patterns may not be supporting your goals.

    But here is where low-carb can backfire.

    If you cut carbs so low that you feel deprived, tired, irritable, or unable to stick with the plan, that is a problem.

    If you start fearing fruit, beans, or normal family meals, that is a problem.

    If you use low-carb during the week and then feel out of control on the weekend, that is information.

    If the plan only works when life is perfect, it may not be the right plan for your real life.

    I want women to understand the difference between a rule and a tool.

    “I can never eat carbs” is a rule.

    “I feel better when I build meals around protein, vegetables, and more thoughtful carbs” is a tool.

    “Bread is bad” is a rule.

    “I do better when bread is not the whole meal” is a tool.

    “Potatoes make you fat” is a rule.

    “A reasonable portion of potatoes with protein and vegetables may fit my plan” is a tool.

    Tools are useful.

    Rules can make you feel trapped.

    If you are trying to lose weight, I would rather you ask better questions:

    Am I getting protein at my meals?

    Are my carb choices helping me feel steady or making me want more and more?

    Are my portions reasonable?

    Am I eating enough fiber?

    Am I drinking water?

    Am I strength training or moving my body?

    Am I sleeping enough to make decent decisions?

    Am I building a routine I can repeat next month?

    Those questions will teach you more than simply asking, “Are carbs allowed?”

    For some women, a lower-carb meal might feel good.

    For example:

    Eggs with vegetables.

    Chicken over a salad.

    Fish with green vegetables.

    Greek yogurt with berries.

    A shake routine that fits the morning and keeps the day from starting in chaos.

    Those can all be useful options.

    But a balanced meal with carbohydrates can also fit:

    Chicken with potatoes and vegetables.

    Eggs with fruit.

    Greek yogurt with oats.

    Lean protein with rice and vegetables.

    Beans with vegetables and a protein source.

    The difference is structure.

    When carbohydrates are part of a planned meal, they are usually very different from grazing on sweets, crackers, and chips because you skipped real food earlier.

    This is also where Herbalife can fit for some women.

    I am an independent Herbalife Distributor, and I use Herbalife products as tools in my own routine.

    A structured shake routine can help some women make one meal more predictable.

    Protein support can help some women build a steadier day.

    But Herbalife products are not a low-carb magic trick.

    They are not a cure for overeating.

    They do not replace the need for a full-day plan.

    The question is not, “Can this product do the work for me?”

    The question is, “Can this tool help me build a routine I can actually repeat?”

    If you are wondering whether to try low-carb, here is the simple way I would think about it.

    Start by reducing the carbs that are clearly not helping you:

    • Sugary drinks
    • Random sweets
    • Chips and snack foods that turn into a whole evening
    • Oversized portions of refined foods
    • Meals that are almost all starch with very little protein

    Then keep the carbs that help you feel steady and satisfied:

    • Fruit
    • Vegetables
    • Beans
    • Potatoes
    • Oats
    • Rice or whole grains in reasonable portions
    • Dairy foods if they fit your body and preferences

    That is not dramatic.

    But it is realistic.

    If your healthcare provider has given you specific nutrition instructions because of a medical condition, medication, pregnancy, breastfeeding, kidney disease, diabetes, eating disorder history, or another concern, follow that guidance.

    This article is not medical advice.

    It is general wellness education from a woman who had to learn how to stop making weight loss so extreme that it became impossible to live with.

    The best plan is not always the strictest plan.

    The best plan is the one that helps you become consistent.

    For some women, that may include fewer carbs.

    For others, it may mean better carbs, better portions, more protein, more water, and less chaotic eating.

    You do not have to be afraid of carbohydrates to lose weight.

    You do need to be honest about which foods, portions, and patterns are helping you and which ones are keeping you stuck.

    That is where real progress starts.

    Frequently Asked Questions

    Do I have to go low-carb to lose weight?

    No. Low-carb can help some people because it may reduce calories or simplify choices, but it is not the only way to lose weight. A sustainable routine still needs appropriate portions, protein, balanced nutrition, movement, and consistency.

    Are carbohydrates bad?

    No. Carbohydrates are found in many nutritious foods, including fruit, vegetables, beans, potatoes, oats, rice, and dairy foods. The quality, portion, and full meal context matter.

    Why do some people lose weight quickly on low-carb?

    Some people eat fewer calories when they reduce high-calorie snack foods, sweets, refined carbs, and sugary drinks. Some early scale changes may also involve fluid shifts. That does not mean every carb is bad or that low-carb is best for everyone.

    What carbs should I reduce first?

    A practical first step is reducing sugary drinks, sweets, chips, random snack foods, oversized portions of refined foods, and meals that are mostly starch with very little protein or vegetables.

    Can Herbalife fit into a lower-carb or balanced routine?

    Herbalife products can be tools inside a broader routine, depending on the product and how it is used. Susan can help you think through whether a shake, protein support, or another product fits your day, but products do not replace balanced nutrition or medical guidance.

    Next Step

    If you want help building a simple routine that does not make food feel extreme, start with Susan’s free 7-Day Simple Start Plan

    Helpful Links

    Disclosure

    Susan’s results are her personal experience. Results vary. Her transformation involved consistent nutrition habits, regular exercise, strength training, support, and lifestyle changes. Susan Hanna is an independent Herbalife Distributor and may earn income from product purchases. Herbalife products are not intended to diagnose, treat, cure, or prevent disease. This content is for general wellness and educational purposes only and is not medical advice. Talk with your healthcare provider before changing your diet, supplement routine, or exercise plan, especially if you have a medical condition, take medication, are pregnant or breastfeeding, have kidney disease, diabetes, a history of eating disorders, or are using weight-loss medications.

  • Why Protein Matters More as We Get Older

    Protein is one of the first things I ask women to notice.

    Not obsess over. Not fear. Just notice.

    As we get older, many women want to lose weight, but they also need to think about strength, satisfaction, and maintaining a body that feels capable.

    A meal with protein often feels different than a meal made mostly of quick carbohydrates.

    That does not mean every meal has to be perfect. It means protein can help the day feel steadier.

    For some women, adding protein to breakfast is one of the simplest changes they can make.

    I lift heavy weights 4-5 times a week now, and strength has become a big part of how I think about my body.

    Weight loss mattered to me, but strength changed how I felt.

    Protein does not replace training, but it supports the bigger routine of staying active and building strength.

    I lost 70 pounds after 60. I say that because I want women to know it is not too late to start paying attention.

    Your routine may look different than it did at 25, and that is okay. The goal is not to copy someone else’s life. The goal is to build a routine that fits yours.

    Some women use Herbalife shakes or protein products as part of their routine. I am an independent Herbalife Distributor, and I can help women think through whether that makes sense for their day.

    But the principle comes first: notice protein, simplify one meal, and build consistency.

    This week, look at breakfast. Does it have protein? If not, what is one simple way to add it?

    That is enough for a first step.

    Next Step

    Get Susan’s free 7-Day Simple Start Plan

    Helpful Links

    Disclosure

    Susan’s results are her personal experience. Results vary. Susan Hanna is an independent Herbalife Distributor and may earn income from product purchases. Herbalife products are not intended to diagnose, treat, cure, or prevent disease. This content is for general wellness and educational purposes only and is not medical advice.