Hello incredible women! Ivane here, your holistic fitness coach and yoga teacher from TrainHer by Ivane.
For years, diet culture has lied to us, convincing us that restriction—that pervasive idea that “less is more”—is the path to health and happiness. But for high-performing women, especially those of us who train hard and lead busy lives in places like Manchester, this mindset is actively working against us.
Today, we flip the script. It’s time to embrace a powerful new truth: when it comes to fuel, more (of the right things) is always more.
The Female Fueling Trap: Why You Crash and Binge
The majority of active women I work with fall into the same tiring, exhausting cycle. It’s not a failure of willpower; it’s a failure to adequately fuel your magnificent body for the work you demand of it.
Under-eating Early (The Famine Signal): We often start the day with little or no high-quality protein (just a coffee or a piece of toast). This immediately signals famine to our bodies, placing us in an energy deficit that we spend the rest of the day trying to correct.
The Mid-Day Crash: Without adequate protein—the essential building block for muscle and stable energy—our blood sugar spikes and then plummets. We feel foggy, irritable, depleted, and completely unable to focus on our work or our training.
The Evening Binge: Our bodies, brilliant and desperate to correct this energy imbalance, completely override our willpower. This triggers intense cravings for fast energy (sugars/carbs), leading to that frustrating “binge” feeling and subsequent cycle of guilt.
This cycle leaves us exhausted, hinders muscle recovery, and keeps us perpetually stuck in survival mode.
The Surprising Truth: Eating More is How You Unlock Strength
Here is the vital shift in mindset that unlocks true body composition change and strength gains: Sometimes, eating more (of the right things) is the key to finally losing fat and gaining strength.
When you chronically under-eat, your body’s brilliant survival mechanism kicks in. It senses famine, slows your metabolism to a crawl to conserve energy, and holds onto fat stores defensively. You are operating in survival mode, not thriving mode.
By providing consistent, high-quality fuel, especially protein, you signal metabolic trust. Your body realizes it is safe and well-nourished, allowing it to:
Maintain a higher, more efficient metabolism.
Efficiently burn fat for energy (rather than holding onto it).
Prioritize resources toward building and repairing lean muscle.
This is the non-negotiable foundation of peak performance and long-term health.
Your Power Plate Prescription: Fuel BEFORE You're Hungry!
It’s time to shift your focus from restriction to repletion. Stop asking “How little can I eat?” and start asking, “How can I optimally fuel my body for the incredible things I want it to do?”
1. Prioritize Protein at Every Meal
Your breakfast sets the metabolic tone for the entire day. Aim for 20–30 grams of protein (e.g., eggs, Greek yogurt, or a protein smoothie) to stabilize blood sugar, boost satiety, and immediately support muscle maintenance.
2. Stay Ahead of Hunger (Proactive Fueling)
Waiting until you are ravenous is a guarantee that you’ll make rushed, energy-driven food choices. Plan your meals and supportive snacks strategically, aiming to eat every 3–4 hours. Think of it as proactively topping up the tank before the “empty” light flashes.
3. Balance Your Plate (Don’t Fear the Fuel!)
Combine that essential protein with healthy fats (avocado, nuts, olive oil) for hormone health and sustained satiety, and complex carbohydrates (oats, sweet potatoes, whole grains) for long-lasting energy. Every macronutrient plays a role in your strength.
Stop Depriving, Start Empowering
Stop punishing your body with deprivation. Start empowering it with optimal fuel! This is the core of sustainable strength and lasting confidence.
Are you ready to truly transform your relationship with food and unlock your body’s true strength and potential? Let’s connect and build a plan that fuels your success, guilt-free.
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