May 29, 2024 • 17 mins
Can prioritizing protein support your explant surgery recovery? Uncover this and more as I guide you through the essential role of protein in surgery preparation and healing in this episode of Empowered Explant. To help you feel confident on your healing journey, I explain the science behind protein's critical contributions to wound healing, immune support, and hormone regulation. You'll learn practical tips to consume a sufficient intake of high-quality protein from diverse sources, including plant-based options.
Feeling empowered through knowledge is a game-changer in your recovery. Explore actionable steps to take charge of your health, from maintaining a balanced diet to understanding how dietary choices impact your healing. For those seeking additional support, I encourage reaching out via my website or email.
Don't forget to share these valuable tips with other breasties in explant groups and communities! Let’s help each other explant strong and recover fast!
Links and resources:
- Explant Surgery Protein Planner
protein.empoweredexplant.com - Healing Super Smoothies Guide
smoothies.empoweredexplant.com - Empowered Explant Website Resources
www.empoweredexplant.com/resources - For coaching and support before or after surgery, email me!
darnah@empoweredexplant.com
Scientific sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8970868/
https://pubmed.ncbi.nlm.nih.gov/12070399/#:~:text=Protein%20deficiency%20has%20been%20demonstrated,with%20a%20high%20protein%20diet.
https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=abs1199&lang=en-ca#:~:text=for%20Wound%20Healing-,Overview,amount%20of%20protein%20you%20need.
Please help us be heard and raise awareness:
- Subscribe to the show
- Rate and review
- Share with your friends
Let's connect!
Join the Empowered Explant Facebook group: www.facebook.com/groups/empoweredexplant
Connect with Darnah on Instagram: @darnahmercieca
Interviews and sponsorships email: podcast@empoweredexplant.com
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/ilya-kuznetsov/anticipation
Disclaimer: This podcast does not constitute medical or mental health advice. Darnah is not a medical practitioner. She shares from personal experience, research, and conversations with other people. If you are experiencing symptoms, pain, post-surgery complications, or mental health concerns, please seek care from your medical provider or surgeon.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Darnah Mercieca (00:03):
This is Empowered Explant the podcast
helping women ditch their breastimplants with confidence.
I'm Darnah Mercieca, boardcertified health and wellness
coach and explant warrior.
Today we're diving into a topicthat's super important for
anyone preparing for orrecovering from surgery protein
(00:28):
for or recovering from surgery.
Protein it's the building blockof ourselves and a superhero in
the healing process.
I think we all understand thatprotein is necessary.
It's a part of our diet that weneed to consume.
But let's get into why proteinis so crucial, especially before
a surgical procedure and duringrecovery, how much protein you
actually need to consume and howyou can up your intake in five
(00:49):
simple steps.
If you find this episodehelpful, please share it inside
of explant communities andFacebook groups, because this is
something that can help withhealing that isn't really talked
about.
A quick disclaimer please knowI'm not a medical doctor and
this podcast does not constitutemedical or mental health advice
(01:09):
.
I share from my personalexperience, research and
conversations with other people.
If you're experiencing symptoms, pain, post-surgery
complications or mental healthconcerns, please seek care from
your medical provider or surgeon, and please make any medical
decisions in consultation with aqualified and experienced
(01:31):
healthcare professional.
First up, why is protein soimportant when you're gearing up
for surgery.
Well, it's all about recoveryand giving your body what it
needs.
Protein forms the basis of allcells, including those that
repair wounds and regeneratetissues.
By boosting your protein intakebefore surgery, you're
(01:52):
essentially giving your body thetools it needs to heal faster
and more effectively.
It reduces your risk ofinfection, supports your immune
system and ensures your body canhandle the stress of surgery.
Protein helps wounds healbecause it's a key building
block of tissue growth, cellrenewal and repair.
Protein deficiency can lead topoor wound healing rates,
(02:16):
reduced collagen formation andwound dissonance, and that is
when the wound keeps separatingand opening, and this is
actually something that I'veseen recently in the empowered
explant community.
There have been a couple ofwomen in there who are wondering
you know why my wounds, weeksafter surgery, are still not
(02:37):
healing?
Why do they keep opening up andthey're having issues with
stitch spitting and differentthings and just not healing
properly?
So this is something that we dosee not super frequently, but
it does come up.
High exudate loss which exudateis the cells and fluid that
(03:01):
seeps out of the wound can causea protein deficit of up to a
hundred grams in a single day,which needs to be replaced with
a high protein diet.
So you know, this whole woundhealing side of things is
actually really important, andprotein can play a significant
(03:22):
role in helping make sure thatyour body is repairing those
wounds and also that you'rereplacing any protein that has
been lost during the woundhealing process.
Another fun fact is that proteinis crucial for maintaining
breast health.
It helps the cells in breasttissue function properly and
(03:45):
stay healthy.
Hormones play a massive role inbreast health, and proteins are
essential in both hormoneproduction and regulation.
Proper protein intake helpsbalance hormones like estrogen
and progesterone, whichsignificantly influence breast
tissue.
It also helps your body'simmune response fend off
(04:07):
potential threats, includingabnormal cell changes in breast
tissue, which can lead toconditions like breast cancer.
And also, let's not forgetabout structure.
Collagen and elastin are twoproteins that we often hear
about in the context of skinhealth.
(04:28):
They're also crucial forkeeping breast tissue firm and
in good shape.
So paying attention to proteinintake supports your recovery
from surgery, but also plays apivotal role in maintaining
healthy breast tissue andhelping with that, like fluffing
process afterwards and andhelping your breasts um, you
(04:54):
know, heal the tissue, heal theskin.
Now it's not just the amount ofprotein that matters.
It's also about the quality.
We want to be maintaining ananti-inflammatory diet during
your preparation for surgery andrecovery, while increasing
protein.
So we want to keep it real,clean and whole food based.
(05:15):
Lean meats, fish, beans, soy,eggs, grains, nuts and seeds are
your go-to sources.
Dairy is also another majorsource of protein, but once
again, the quality is importantand I actually recommend cutting
(05:35):
out dairy when prepping forsurgery to reduce inflammation
and support your gut health.
So you know, dairy is a funnyone.
I am lactose and caseinintolerant.
I think a lot of women in theexplant community uh, you know
especially those who have beendiagnosed with any kind of um
(05:57):
autoimmune disease or arestruggling with BII symptoms.
Really, I believe cutting outdairy is going to be beneficial
in the process of getting readyfor surgery and healing your
body afterwards, so you can getplenty enough protein in your
diet without dairy.
(06:19):
Something else I want tohighlight is you need to make
sure the proteins you consumeoffer a complete amino acid
profile.
This is key to fully supportingyour body's recovery process
and it's important all the time.
So proteins are made up ofamino acids, which are described
(06:39):
as the building blocks ofprotein.
There are nine essential aminoacids that your body can't make
on its own.
They have to come from yourdiet.
A complete protein sourcecontains all nine essential
amino acids in sufficientamounts.
These are super important fortissue repair, immune function
(07:01):
and muscle growth Everythingthat your body is focusing on
after surgery.
Everything that your body isfocusing on after surgery.
Animal proteins like meat, fish,eggs and dairy are typically
complete proteins, but if you'revegetarian or vegan or just
(07:21):
prefer to minimize meatconsumption, it's important to
vary your protein sources.
So combining differentplant-based proteins, such as
beans with rice or peanut butterwith whole wheat bread, can
make sure that you get all theessential amino acids your body
needs.
There are some plant-basedproteins that are complete
(07:41):
protein sources, so it's justimportant to be really mindful
of what you're putting on yourplate and whether or not that's
actually serving you the way itneeds to.
So, as you plan your meals,consider not just the quantity
but also the quality of theprotein.
Stick with me.
(08:02):
I know it's a lot, but I'mgoing to make it really easy for
you.
We're going to get into howmuch protein you need and what
that looks like in a moment, butI want to share that I created
a free protein planner for you.
That's basically your cheatsheet and will help you make
sure you're getting adequateprotein on a daily basis.
I just wanted you to havesomething that could make this
(08:25):
really simple.
If you want a copy, go toprotein.
empoweredxplant.
com to get your free proteinplanner PDF.
Wow, that's a tongue twister.
Now let's get into the numbers.
Typically, adults need about0.8 grams of protein per
kilogram or 2.2 pounds of bodyweight per day, but when you're
(08:50):
preparing for surgery, you wantto bump that up to 1.2 to 1.5
grams of protein.
This boost helps your bodyprepare and recover, maintaining
muscle mass and supportingimmune health and tissue healing
.
I recommend increasing yourprotein intake at least two
weeks before surgery.
I personally think four weeksis even better and continue
(09:14):
until at least six to eightweeks after surgery.
Now let's talk about how youcan increase your protein intake
.
It's a lot easier than youmight think, and if you do the
math and find you're alreadygetting enough protein, that's
great.
This is also just a greatopportunity to ensure the
quality and diversity is there.
Hot tip what I'm about to sharewith you is helpful always, not
(09:39):
just for surgery.
Step one kickstart your day withprotein.
Begin with breakfast.
Add things like eggs, nutbutter or a protein shake to
your morning routine.
It's an easy way to start theday strong and there are several
health benefits associated withstarting your day with protein.
Step two smart snacking.
(10:02):
For snacks, go for protein-richchoices like nuts, hummus with
veggies or a favorite treat ofmine homemade protein balls.
If you download my proteinplanner, I'll also send you five
delicious, easy-to-make proteinball recipes.
They're so good.
Snacks that are high in proteinare filling and satiating, so
(10:26):
you're going to feel nice andfull, and they also fuel your
body's repair processes.
So you're doing your body afavor by snacking on these yummy
treats, and I really recommend.
I know it can feel likeeverywhere you look in the
grocery store there's somethingsaying high in protein, high in
protein.
But, like A lot of thesepackaged products are heavily
(10:49):
processed, they have a lot ofingredients that are not
necessary, a lot of sugar orartificial sweeteners in them.
So just be really mindful.
It's super easy to make yourown high protein snacks at home
using clean ingredients.
Step three protein packed saladsNow salads don't have to be
(11:10):
boring.
Protein packed salads Nowsalads don't have to be boring.
Amp them up with grilledchicken, fish or legumes, even a
sprinkle of seeds or a scoop ofquinoa can turn a basic salad
into a recovery power meal andmake it way yummier.
But when you're eating salads,just do your best to make sure
you're adding a quality proteinsource, whether it's animal or
(11:33):
plant protein.
And then, remember, you can usethose combinations of
plant-based proteins to makesure that you're getting your
complete amino acid profile.
Step four step up your smoothiegame.
I love a good smoothie and on aday where I'm especially
struggling to get all my proteinin a meal maybe I'm just not
(11:54):
that hungry they're a quick,delicious way to get a protein
boost.
I recommend finding a good,clean, plant-based protein
powder, making sure that there'sno added sugar or artificial
sweeteners, especially or, youknow, just kind of look for
filler ingredients that don'tneed to be in there.
I also love adding collagen tomine and mix that with fruits
(12:20):
and veggies and almond milk Withyour milk, with your almond
milk or your plant-based milk.
Make sure there's no addedsugar, no artificial sweeteners,
and try to avoid gums andfiller ingredients.
My favorite brand is milk,because it's just the cleanest
(12:40):
that I could find in the grocerystore at a reasonable price,
and so you know otherwise youcould always make your own nut
milk at home.
It's actually pretty easy asjust a little bit of time.
So if you know otherwise, youcould always make your own nut
milk at home.
It's actually pretty easy, it'sjust a little bit of time.
So if you're at home and youdon't mind doing some cool,
creative, fun projects in thekitchen, then that could be
something you could try.
(13:02):
Also, if you don't already havea copy, download my healing
super smoothies guide, whichincludes 15 smoothie recipes
specifically for healing andrecovering through your explant
journey.
They are delicious.
You can download that atsmoothie s.
empoweredexplant.
com.
I am plugging all my freeresources today.
(13:25):
I hope you love them all.
And just so that you know, allthe links I mentioned are in the
show notes for you, so youdon't have to rewind and grab a
pen and paper.
Pen and paper I sound like mymom.
I sometimes love to go thetraditional route and still use
a pen and paper, but I guess youcould just take notes in your
(13:45):
phone.
Anyway, you don't need to doany of that because the links
are included.
Step five diversify withplant-based options.
It can get a littleoverwhelming feeling like you
need to cook meat or seafoodevery day, and sometimes my body
just needs a break from meatfor digestive reasons.
(14:07):
I have days where I just craveplant-based meals, so I love to
add things like tofu, tempeh,edamame nuts, quinoa, brown rice
beans, hemp seeds there's agreat list, but some of these
are actually complete proteinsthemselves, and then others you
(14:30):
want to combine together and putthem with veggies to make sure
that you're getting all theamino acids you need.
And there you have it fivesimple steps to boost your
protein intake, prepare yourbody for surgery and help your
body heal faster.
I promise it's super easy.
It's.
It's, you know, really worth it.
(14:50):
So give this just a little bitof energy and your body will
thank you and you will thankyour body.
Remember, while it's importantto focus on protein, balance is
key.
So include fruits, vegetablesand gluten-free whole grains in
your diet to support youroverall health and optimize your
(15:10):
recovery.
You can have too much of a goodthing, my love.
So it's important to not justgo and eat a whole bunch of
protein and then end upneglecting other key nutrients
or kind of OD on protein.
That's why I recommenddownloading my free protein
planner just to help you makesure you're hitting the numbers
(15:32):
you need and just to make iteasy, you can get it at protein.
empoweredxplant.
com.
Well, this was fun.
I really got to step into myhealth coach shoes today.
If you enjoyed this topic andwant more nutrition and healing
tips, let me know.
Shoot me an email email, or ifyou're listening to the podcast,
(15:53):
there's a text me button in theshow notes and you could just
click that and then shoot me aquick message.
And if you're watching onYouTube, then drop me a comment,
let me know in the comments ifyou loved this episode and you
want to hear more content, moretips like this.
Now, as you know, I love to giveyou a whole bunch of free
(16:16):
information and resources.
I love it.
I want you to be empowered witheverything that you need, but
if you're like girl, I need helpimplementing all of this.
I need help staying on track.
I need help putting togetherall the pieces so that I can
heal and recover as best and asquickly as possible.
That's what I do.
(16:37):
I can help you with all thatbefore and after surgery and get
you set up with a plan tofollow, and you can have me
there if you want to personallyguide you and answer all the
questions you have along the wayI can basically be in your
pocket.
If that sounds like it would bea huge stress reliever for you,
(16:59):
then reach out to me through thewebsite www.
empoweredxplant.
com, or directly to my email.
Or directly to my emaildarnah@empowerdexplant.
com.
That's D-A-R-N-A-H atempoweredexplant.
com.
I hope this episode helps youfeel empowered and ready to
(17:22):
support your body's healingprocess.
There's so much you canactually take control of on this
journey.
Thanks for listening to theEmpowered Explant Podcast.
I appreciate you more than Ican even articulate.
I'll see you back here nextweek, breastie.
This is Empowered Explant the podcast
helping women ditch their breastimplants with confidence.
I'm Darnah Mercieca, boardcertified health and wellness
coach and explant warrior.
Today we're diving into a topicthat's super important for
anyone preparing for orrecovering from surgery protein
(00:28):
for or recovering from surgery.
Protein it's the building blockof ourselves and a superhero in
the healing process.
I think we all understand thatprotein is necessary.
It's a part of our diet that weneed to consume.
But let's get into why proteinis so crucial, especially before
a surgical procedure and duringrecovery, how much protein you
actually need to consume and howyou can up your intake in five
(00:49):
simple steps.
If you find this episodehelpful, please share it inside
of explant communities andFacebook groups, because this is
something that can help withhealing that isn't really talked
about.
A quick disclaimer please knowI'm not a medical doctor and
this podcast does not constitutemedical or mental health advice
(01:09):
.
I share from my personalexperience, research and
conversations with other people.
If you're experiencing symptoms, pain, post-surgery
complications or mental healthconcerns, please seek care from
your medical provider or surgeon, and please make any medical
decisions in consultation with aqualified and experienced
(01:31):
healthcare professional.
First up, why is protein soimportant when you're gearing up
for surgery.
Well, it's all about recoveryand giving your body what it
needs.
Protein forms the basis of allcells, including those that
repair wounds and regeneratetissues.
By boosting your protein intakebefore surgery, you're
(01:52):
essentially giving your body thetools it needs to heal faster
and more effectively.
It reduces your risk ofinfection, supports your immune
system and ensures your body canhandle the stress of surgery.
Protein helps wounds healbecause it's a key building
block of tissue growth, cellrenewal and repair.
Protein deficiency can lead topoor wound healing rates,
(02:16):
reduced collagen formation andwound dissonance, and that is
when the wound keeps separatingand opening, and this is
actually something that I'veseen recently in the empowered
explant community.
There have been a couple ofwomen in there who are wondering
you know why my wounds, weeksafter surgery, are still not
(02:37):
healing?
Why do they keep opening up andthey're having issues with
stitch spitting and differentthings and just not healing
properly?
So this is something that we dosee not super frequently, but
it does come up.
High exudate loss which exudateis the cells and fluid that
(03:01):
seeps out of the wound can causea protein deficit of up to a
hundred grams in a single day,which needs to be replaced with
a high protein diet.
So you know, this whole woundhealing side of things is
actually really important, andprotein can play a significant
(03:22):
role in helping make sure thatyour body is repairing those
wounds and also that you'rereplacing any protein that has
been lost during the woundhealing process.
Another fun fact is that proteinis crucial for maintaining
breast health.
It helps the cells in breasttissue function properly and
(03:45):
stay healthy.
Hormones play a massive role inbreast health, and proteins are
essential in both hormoneproduction and regulation.
Proper protein intake helpsbalance hormones like estrogen
and progesterone, whichsignificantly influence breast
tissue.
It also helps your body'simmune response fend off
(04:07):
potential threats, includingabnormal cell changes in breast
tissue, which can lead toconditions like breast cancer.
And also, let's not forgetabout structure.
Collagen and elastin are twoproteins that we often hear
about in the context of skinhealth.
(04:28):
They're also crucial forkeeping breast tissue firm and
in good shape.
So paying attention to proteinintake supports your recovery
from surgery, but also plays apivotal role in maintaining
healthy breast tissue andhelping with that, like fluffing
process afterwards and andhelping your breasts um, you
(04:54):
know, heal the tissue, heal theskin.
Now it's not just the amount ofprotein that matters.
It's also about the quality.
We want to be maintaining ananti-inflammatory diet during
your preparation for surgery andrecovery, while increasing
protein.
So we want to keep it real,clean and whole food based.
(05:15):
Lean meats, fish, beans, soy,eggs, grains, nuts and seeds are
your go-to sources.
Dairy is also another majorsource of protein, but once
again, the quality is importantand I actually recommend cutting
(05:35):
out dairy when prepping forsurgery to reduce inflammation
and support your gut health.
So you know, dairy is a funnyone.
I am lactose and caseinintolerant.
I think a lot of women in theexplant community uh, you know
especially those who have beendiagnosed with any kind of um
(05:57):
autoimmune disease or arestruggling with BII symptoms.
Really, I believe cutting outdairy is going to be beneficial
in the process of getting readyfor surgery and healing your
body afterwards, so you can getplenty enough protein in your
diet without dairy.
(06:19):
Something else I want tohighlight is you need to make
sure the proteins you consumeoffer a complete amino acid
profile.
This is key to fully supportingyour body's recovery process
and it's important all the time.
So proteins are made up ofamino acids, which are described
(06:39):
as the building blocks ofprotein.
There are nine essential aminoacids that your body can't make
on its own.
They have to come from yourdiet.
A complete protein sourcecontains all nine essential
amino acids in sufficientamounts.
These are super important fortissue repair, immune function
(07:01):
and muscle growth Everythingthat your body is focusing on
after surgery.
Everything that your body isfocusing on after surgery.
Animal proteins like meat, fish,eggs and dairy are typically
complete proteins, but if you'revegetarian or vegan or just
(07:21):
prefer to minimize meatconsumption, it's important to
vary your protein sources.
So combining differentplant-based proteins, such as
beans with rice or peanut butterwith whole wheat bread, can
make sure that you get all theessential amino acids your body
needs.
There are some plant-basedproteins that are complete
(07:41):
protein sources, so it's justimportant to be really mindful
of what you're putting on yourplate and whether or not that's
actually serving you the way itneeds to.
So, as you plan your meals,consider not just the quantity
but also the quality of theprotein.
Stick with me.
(08:02):
I know it's a lot, but I'mgoing to make it really easy for
you.
We're going to get into howmuch protein you need and what
that looks like in a moment, butI want to share that I created
a free protein planner for you.
That's basically your cheatsheet and will help you make
sure you're getting adequateprotein on a daily basis.
I just wanted you to havesomething that could make this
(08:25):
really simple.
If you want a copy, go toprotein.
empoweredxplant.
com to get your free proteinplanner PDF.
Wow, that's a tongue twister.
Now let's get into the numbers.
Typically, adults need about0.8 grams of protein per
kilogram or 2.2 pounds of bodyweight per day, but when you're
(08:50):
preparing for surgery, you wantto bump that up to 1.2 to 1.5
grams of protein.
This boost helps your bodyprepare and recover, maintaining
muscle mass and supportingimmune health and tissue healing
.
I recommend increasing yourprotein intake at least two
weeks before surgery.
I personally think four weeksis even better and continue
(09:14):
until at least six to eightweeks after surgery.
Now let's talk about how youcan increase your protein intake
.
It's a lot easier than youmight think, and if you do the
math and find you're alreadygetting enough protein, that's
great.
This is also just a greatopportunity to ensure the
quality and diversity is there.
Hot tip what I'm about to sharewith you is helpful always, not
(09:39):
just for surgery.
Step one kickstart your day withprotein.
Begin with breakfast.
Add things like eggs, nutbutter or a protein shake to
your morning routine.
It's an easy way to start theday strong and there are several
health benefits associated withstarting your day with protein.
Step two smart snacking.
(10:02):
For snacks, go for protein-richchoices like nuts, hummus with
veggies or a favorite treat ofmine homemade protein balls.
If you download my proteinplanner, I'll also send you five
delicious, easy-to-make proteinball recipes.
They're so good.
Snacks that are high in proteinare filling and satiating, so
(10:26):
you're going to feel nice andfull, and they also fuel your
body's repair processes.
So you're doing your body afavor by snacking on these yummy
treats, and I really recommend.
I know it can feel likeeverywhere you look in the
grocery store there's somethingsaying high in protein, high in
protein.
But, like A lot of thesepackaged products are heavily
(10:49):
processed, they have a lot ofingredients that are not
necessary, a lot of sugar orartificial sweeteners in them.
So just be really mindful.
It's super easy to make yourown high protein snacks at home
using clean ingredients.
Step three protein packed saladsNow salads don't have to be
(11:10):
boring.
Protein packed salads Nowsalads don't have to be boring.
Amp them up with grilledchicken, fish or legumes, even a
sprinkle of seeds or a scoop ofquinoa can turn a basic salad
into a recovery power meal andmake it way yummier.
But when you're eating salads,just do your best to make sure
you're adding a quality proteinsource, whether it's animal or
(11:33):
plant protein.
And then, remember, you can usethose combinations of
plant-based proteins to makesure that you're getting your
complete amino acid profile.
Step four step up your smoothiegame.
I love a good smoothie and on aday where I'm especially
struggling to get all my proteinin a meal maybe I'm just not
(11:54):
that hungry they're a quick,delicious way to get a protein
boost.
I recommend finding a good,clean, plant-based protein
powder, making sure that there'sno added sugar or artificial
sweeteners, especially or, youknow, just kind of look for
filler ingredients that don'tneed to be in there.
I also love adding collagen tomine and mix that with fruits
(12:20):
and veggies and almond milk Withyour milk, with your almond
milk or your plant-based milk.
Make sure there's no addedsugar, no artificial sweeteners,
and try to avoid gums andfiller ingredients.
My favorite brand is milk,because it's just the cleanest
(12:40):
that I could find in the grocerystore at a reasonable price,
and so you know otherwise youcould always make your own nut
milk at home.
It's actually pretty easy asjust a little bit of time.
So if you know otherwise, youcould always make your own nut
milk at home.
It's actually pretty easy, it'sjust a little bit of time.
So if you're at home and youdon't mind doing some cool,
creative, fun projects in thekitchen, then that could be
something you could try.
(13:02):
Also, if you don't already havea copy, download my healing
super smoothies guide, whichincludes 15 smoothie recipes
specifically for healing andrecovering through your explant
journey.
They are delicious.
You can download that atsmoothie s.
empoweredexplant.
com.
I am plugging all my freeresources today.
(13:25):
I hope you love them all.
And just so that you know, allthe links I mentioned are in the
show notes for you, so youdon't have to rewind and grab a
pen and paper.
Pen and paper I sound like mymom.
I sometimes love to go thetraditional route and still use
a pen and paper, but I guess youcould just take notes in your
(13:45):
phone.
Anyway, you don't need to doany of that because the links
are included.
Step five diversify withplant-based options.
It can get a littleoverwhelming feeling like you
need to cook meat or seafoodevery day, and sometimes my body
just needs a break from meatfor digestive reasons.
(14:07):
I have days where I just craveplant-based meals, so I love to
add things like tofu, tempeh,edamame nuts, quinoa, brown rice
beans, hemp seeds there's agreat list, but some of these
are actually complete proteinsthemselves, and then others you
(14:30):
want to combine together and putthem with veggies to make sure
that you're getting all theamino acids you need.
And there you have it fivesimple steps to boost your
protein intake, prepare yourbody for surgery and help your
body heal faster.
I promise it's super easy.
It's.
It's, you know, really worth it.
(14:50):
So give this just a little bitof energy and your body will
thank you and you will thankyour body.
Remember, while it's importantto focus on protein, balance is
key.
So include fruits, vegetablesand gluten-free whole grains in
your diet to support youroverall health and optimize your
(15:10):
recovery.
You can have too much of a goodthing, my love.
So it's important to not justgo and eat a whole bunch of
protein and then end upneglecting other key nutrients
or kind of OD on protein.
That's why I recommenddownloading my free protein
planner just to help you makesure you're hitting the numbers
(15:32):
you need and just to make iteasy, you can get it at protein.
empoweredxplant.
com.
Well, this was fun.
I really got to step into myhealth coach shoes today.
If you enjoyed this topic andwant more nutrition and healing
tips, let me know.
Shoot me an email email, or ifyou're listening to the podcast,
(15:53):
there's a text me button in theshow notes and you could just
click that and then shoot me aquick message.
And if you're watching onYouTube, then drop me a comment,
let me know in the comments ifyou loved this episode and you
want to hear more content, moretips like this.
Now, as you know, I love to giveyou a whole bunch of free
(16:16):
information and resources.
I love it.
I want you to be empowered witheverything that you need, but
if you're like girl, I need helpimplementing all of this.
I need help staying on track.
I need help putting togetherall the pieces so that I can
heal and recover as best and asquickly as possible.
That's what I do.
(16:37):
I can help you with all thatbefore and after surgery and get
you set up with a plan tofollow, and you can have me
there if you want to personallyguide you and answer all the
questions you have along the wayI can basically be in your
pocket.
If that sounds like it would bea huge stress reliever for you,
(16:59):
then reach out to me through thewebsite www.
empoweredxplant.
com, or directly to my email.
Or directly to my emaildarnah@empowerdexplant.
com.
That's D-A-R-N-A-H atempoweredexplant.
com.
I hope this episode helps youfeel empowered and ready to
(17:22):
support your body's healingprocess.
There's so much you canactually take control of on this
journey.
Thanks for listening to theEmpowered Explant Podcast.
I appreciate you more than Ican even articulate.
I'll see you back here nextweek, breastie.
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