Bio-hack#1. On protein powder…to use or not to use?

Bio-hack#1. On protein powder…to use or not to use?

If you’re using a supplement in any form to enhance your biochemistry, then you are engaging yourself in a bio-hack. Most of us realise post 30, that our bodies and energy levels are changing. If you haven’t been working out and eating a healthy diet in your 20’s, you will counter the negative energy effects in your 30’s, and so on, so forth. On the flip side, if you have been working on your body composition in your 20’s, (and earlier), you might be stronger in your 30’s and 40’s than you ever were. But once you cross 40, you might start to notice along with a change in your menstrual cycle, a change in your fat distribution. If you’ve had kids, then you would have already experienced this. Along with the double and triple duties of taking care of others’ needs and your own, lower energy levels with a shift in hormonal balance begins.

By now, you most likely will turn to the internet, friends, and perhaps a fitness expert for advice.

Bio-hack#1. Weight-training and protein powder.

When you notice you’re getting flabbier;your waist-line is expanding, and your clothes are getting tighter, it’s time to switch to weight-training, a daily cardio routine and a change in your diet that is suited for your gut, hormones and muscles. Yes all of these.

Your diet and lifestyle choices should change to enhance all of these 3 parts of your body to make changes at the cellular level to keep you strong as you age.

But don’t worry, since your body is a whole unit, you can easily feed and nourish all these things in one meal and exercise.

  1. Make it possible to perform your cardio workout outdoors, on a natural dirt track, around plants and out in the sun. Therefore, walking, running, cycling outdoors will enhance good gut bacteria, get vitamin D3 from the sun, be kind to your joints and bones, use your muscles and be good for your mental health.
  2. Weight training 4-5 times a week will make your muscles grow, improve your sleep and digestion and your body composition, and your hormones. The more muscle you build, the more efficient your metabolism (Thyroid), the more efficient your mobility, and the less injuries you will experience as you age. Think strong and independent. Intelligent and dependable.
  3. Eat a protein-centric diet to feed those muscles to repair and grow, feed your hormones so they achieve balance and burn fat, and avoid becoming insulin resistant as you age. Aging sees a decline in muscle mass so working on growing your muscles is a great bio-hack. If you want to age well, this is what you should focus on.
  4. Adding a good quality protein powder to your daily diet is a sure fire way to up your protein ante. Look for a whey protein powder with no added sugars or a vegan one which will be made of pea-protein powder. You can use a scoop of this to make a variety of smoothies, and can add yogurt, or nut milk, coconut milk and water along with chia seeds and fruit. Ideally have it as a complete meal, before or after you’ve exercised. Protein with the added fibre of the fruit and seeds make it a perfect gut and hormone meal too. Complete.

Look for more recipes in my free E-Recipe books.Book a session with me now by texting me directly via WhatsApp. I’m your health coach; no long forms to fill out, no other coaches hidden behind the curtains!


“Good health practices are contagious.”


“I am a Nutrition and Being-Well Coach. My training is from IIN in NYC in Holisitc Health Counselling. I started my private practice in 2017 and as I gained clientele, I wanted to delve deeper in to the root causes of bad health whilst helping women reach their weight loss goals.

I earned 3 more certifications from IIN in Gut Health, Hormone Health and then later one in The Psychology of Food.

Check out my e- Recipe Books

Breakfast Book  |  Lunch Book  |  Dinner Book


You can contact me at my given email or phone number.
info@thefoodpharmacy.pk | thefoodpharmacyapp@gmail.com | +92 302 8437778

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Thanks, Sonia.

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Is there such a thing as super-food?

Dear Reader,
You will have noticed that I haven’t put many pictures of fruit and vegetables on my website. Albeit: I’ve pictures up of delicious desserts and flamboyant, fancy coffee!

Depending on the occasion, they all are superfoods! Fruit and veggies, cake and coffee. Super food can be subjective.

Yes. Of course wellness and well-being are all about eating whole foods first. The primary sources of nutrition that are always superfoods are those grown in the sun, soil and on trees; that have been made with the help of birds, butterflies and bees.

If you sign-up for coaching sessions for any of of the problems mentioned on the mind-map, natural superfoods are what you will be eating.
No doubt.

However food is medicine. The poison is in the dose. And we are more than just a body. Coaching through a Being-Well lens means knowing when to have your cake guilt-free, because I know how hard it is to make switches in your diet when you eat for health’s sake. Giving up on your daily biscuit at tea time can be depressing. It weighs on your mental health. It can even lead to a tantrum.

If you learn not to gratify your desires instantly, and know the occasions of when you can have creamy, dreamy pudding, then temptations won’t govern your mind. Our sessions together will help train your mind to be patient by recognising your triggers and eat with intention to heal.


Make sense?
Call now for your free 10 mins coaching session with me.
Sonia Salim.
Thefoodpharmacy.pk