The Palm-Size Calculator Method: How Protein Can Restore Your Happiness

Remember the mornings when you woke up refreshed, ready to face the day? How long could you work in the yard before you risked injury? How often have you thought twice before exercising your body more than average?

Nathan Simmers, here! I’m a nutrition and fitness coach specializing in helping older adults energize and rebuild their health and strength!

Every day, I see people struggle to keep their energy levels up as they grow older. As time passes, their endurance becomes harder to maintain, and they wonder if they can regain it. I’ve heard people say, “I wish I had the energy to get up and enjoy life again!”

Your energy and strength begin to fade as you age. But I believe it doesn’t have to be this way. We CAN do things to make our lives happier and healthier as we grow. With faith, commitment, and hard work, you’ll gain your hunger for life back!

In a survey we ran about common issues people encounter as they age, MOST participants listed problems with fatigue and injuries with their muscles. The cause is not what you may think: We eat the WRONG amounts of protein.

Most people either eat too much protein and have too few carbs... or the other way around. It’s a challenge to find the proper diet for their body’s “sweet spot.” People take supplements, meal plans or try to find the perfect strategy trying to find it. But there’s a better way!

Jim, a friend of mine, was stuck in a freeze, unable to gain or lose weight. He ate less than normal, worked out, and played sports every day... But nothing changed! He couldn’t understand what was going on.

But after training with me, Jim met his goal of LOSING TEN POUNDS by eating MORE. Let me tell you his story.

Jim Gets Back The Health He’s Always Wanted, Exercises Without Fear Of Injury

Today, Jim no longer restricts but eats the proper amount of protein and calories to build muscle. That’s an incredible feat! As he portioned his food to his needs, he strengthened his muscles and healed quicker from injuries. "Injury repair requires more protein. Injured athletes should aim for 1.5-2.0 g/kg, up from the usual 0.8 g/kg. Many already do this.

To ensure a quick recovery, make sure to get this higher protein intake consistently. At minimum, injured athletes should be taking in 1 g of protein per pound of body weight." (Berardi)

To Jim’s surprise, when you exercise more, you need to eat more, and in his case more protein! And thankfully for him, he didn’t need to eat like Refrigerator Perry!

Here at Practical Nutrition and Fitness, I work with clients to achieve the same results Jim achieved. Once you get down the right portions, you will gain the results you want. And it’s simpler than you may think!

Let me be straightforward with you. This training isn’t for everyone. To be healthy means you have to make your body and diet a priority. The path to success is difficult but ALWAYS yields great rewards. Let me show you something called the Palm-size Calculator Method.

Fired Up For Protein

Your body’s health is more personal than you may think! I knew there needed to be a way that’s simpler and accessible. That’s why I use the Palm-size Calculator Method. I use these three steps for all my clients that need help with their nutrition.

1. Portion By Palms

Your portion size is relative to your palm, and you take it wherever you go. And as you go, you can finetune it based on how active you are. This way, you can cut back on what your body lacks and build on what you need. Just a palm here, a palm there!

For example, if I eat at a friend’s house and they’re serving chicken, I can eyeball my palm and estimate it fits about 1 ½ thighs. The cool thing is you can’t go wrong! It's not about perfection but setting parameters and testing them to see if they work for you.

2. Journey Time

When you prepare a diet, it’s so important to know WHERE you get protein. Most people subscribe to pre-made meal plans or follow the eating habits of their favorite celebrity but don’t end up as healthy as they want. One size does not fit all!

Once you have a game plan on where you’re getting your protein and how often you eat, you’ll be all set to jump into action.

3. Know When To Be Picky

Learning to eat better means you learn to cook your meals and learn to make better choices when you're on the road. If you season your protein well, it will make it tastier to accomplish your goals. You CAN control it, eat healthy meals, and have it taste good too.

If you prepare your meals ahead of time, it will help you stay consistent with your diet. Especially if you make enough for two to three days, you’ll save yourself time from being in the kitchen every day.

When you go to the store, I recommend you grab organic and grass-fed meat, wild caught fish, and organic for any soy-based proteins. The better-quality food you eat, the better results you’ll receive from your body. You can get away with snack items like beef jerky in a pinch, but it’s essential to stick with all-natural food for your health.

Ready For the Next Step?

So … What about YOU? Does Jim’s story sound anything like yours? Shouldn’t you be able to ENJOY your life at this stage? You deserve to be comfortable in your life. The great news is: You CAN do this! There’s no one stopping you from seizing the opportunity to live YOUR life YOUR way!

If so, let’s get started. I’m opening up the vault to EVERYONE for a straightforward, practical method to living life without fatigue!

If you want to know your portion size for protein with the macro calculator from Precision Nutrition. - Click here to get our FREE nutrition report!

Disclaimer: The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Sources

Berardi, John. “Nutrition for Injury Recovery: Part 3.” Precision Nutrition, 29 Oct. 2021, https://www.precisionnutrition.com/nutrition-for-injury-part-3. (Date accessed May 19, 2022)