Today I have some Quick Nutrition for Women.  A few weeks ago I sent out the Elitefts Readers and Kathe asked me to: “Talk about nutrition Murph!! As we age...women 50+ what’s important intake daily or weekly to stay strong? Tell us about the guys too... in addition to rare steak!”

So today I’ll do just that and give you some Quick Nutrition Fixes for Women, and guys too.

I’ll do this in two parts because it is going to be long. Part two next week.

Let’s begin with the fact that women don’t really need specific nutrition fixes.

Regardless of whatever clickbait headline you see to make you read an article that is catered specifically to the ladies, I am telling you that we all need to follow the basic guidelines that I will lay out, male or female.

Once the big picture is taken care of you can look at specific things that may be beneficial for women vs. men, but in my 30+ years of experience, most people miss the big picture.

That may burst your bubble if you believe that women have different nutritional needs than men, but it is the truth. 

NOTE: The only real difference that women have than men when looking at the big picture is Iron.  Men should not take an Iron supplement, but some menstruating women need it.  That is an issue between you and your doctor and is not the scope of this article.


We see all sorts of wonder supplements advertised to women. If you are not getting the big picture right in your meal plan but are buying supplements, many of which are backed only by pseudo science, you are throwing it right in the trash can and toilet bowl and you excrete them.

So, what is the big picture?

Glad you asked.

Let’s look at generalizations first. This goes for men and women.

You must get at least 1 gram of high quality protein per pound of body weight, especially if you strength train.

I’ve been saying this for years. Research comes out that says less or more all the time. But, you cannot go wrong eating a lot of protein.


Your body needs protein to build muscle.

Protein is very satiating, meaning that it is satisfying and when you eat a lot, it is harder to overeat on other foods.

Protein is the most difficult of all of the nutrients to convert to fat if eaten in excess.

Complete protein, like a piece of meat or an egg with the yoke, or whey powder contains all of the necessary amino acids (EAA’s) and is more “bio-available” (to steal a word from the supplement companies) than incomplete proteins.

Incomplete proteins do not contain all of the EAA’s and so you must combine different foods to get them, or your body will have to synthesize them from what you ate. This makes it more difficult for you to build muscle.   

There is a lot more to know about protein, but that is the big picture.

Next on the list of Quick Nutrition Fixes for Women (and guys) is:

Carbohydrates or Carbs

You’ve been lead to believe that carbs are your enemy for a while now in the media. Rule 1 with the media is don’t listen to them.

Carbs are not your enemy and they do not make you fat.

Excess calories make you fat. Period.

Carbs are your friend. But good ones.

What are good carbs?

Simple answer.

Good carbs are natural, whole foods.

Things like:

  • White rice
  • Potatoes
  • Sweet potatoes
  • Fruit
  • Vegetables

OK, we’ve got two down on the list of Quick Nutrition Fixes for Women, here is the next one.

Fat is not your enemy.

Again, we’ve been led to believe that fat is the enemy. It isn’t. It is actually a necessary nutrient.

Excess fat is your enemy because of one word.


Any calories eaten in excess may make you gain fat.

Also, bad fats are definitely your enemy.

What are bad fats?

Typically it is the fat we see in any fried foods, baked goods, fast food and processed foods. When certain fats are heated they undergo a transformation and become almost like poison to the body. It should be common sense that we avoid fried and fast/packaged foods but it is not the case.

And, let’s not forget certain oils that have been sold to you as healthy fat options.

Don’t believe the lies.

  • Corn oil
  • Canola oil
  • Soy oil
  • Cottonseed/rapeseed oil (the worst)
  • Sunflower oil
  • Safflower oil
  • Grapeseed oil

These are among the worst things you can eat, especially if they are subject to high heat. Canola oil has been branded as a “heart healthy” alternative to olive oil and others, just like margarine was marketed as a “heart healthy” alternative to butter.

You’ve been absolutely lied to here.

I cannot suggest strongly enough that you start reading labels and SPRINTING away from foods that contain seed oil.

One reason these are bad, wait, toxic is the out of balance Omega 3 to Omega 6 ratios. Another is that they CAUSE inflammation in the cells. Inflammation in the cells is the root cause of so many avoidable and deadly health issues I don’t have the time or room to list them. Look it up or trust me. And I suggest reading a few books. The Great Cholesterol Myth is first on your list.

So, what are good fats and oils?

  • First, cold pressed extra virgin Olive oil
  • Grass fed butter
  • Avocadoes and avocado oil
  • Nuts
  • Nut butters
  • Fatty fish (salmon)
  • Whole eggs

Now that we’ve got the basic nutrients out of the way, let’s go over more Quick Nutrition Fixes for Women

We’ve been lied to and brainwashed to believe that eating steak and meat, grass fed butter and real carbs is bad for us.

Yes, we have.

It’s everywhere and it is a massive marketing campaign in your grocery stores, on the news and in “studies”.

A word on studies, before you believe them, look at who funded them. A study is meant to prove or disprove something, not necessarily to find the truth.

If the company or parent company that makes a product, or type of product, let’s say Plant based veggie burgers, does a study on if they are good for you, you are a fool if you think it will come out saying they are not.

The obesity rates and health issues in this country have been skyrocketing for decades as have the health problems.

This is partly to do with a lower level of activity due to industrialization and more sedentary work conditions, but it is also due to a steady decline in the quality of food we eat and the chemicals added to them.

For centuries people lived on meat, butter, fruit and carbs that came from the earth and at no point did we have the health issues and obesity we have today.  We also didn’t see the inflammation in people that we do now. Remember, inflammation is a big deal and reducing it is part of the big picture. 

In the “good old day”, people cooked their own food that was grown/farmed locally and did not come in a box loaded with chemicals and was not highly processed. They ate meat, butter, eggs and starches. And they were healthier.

Now we are forced fed a diet of misinformation on plant based processed foods, chemically engineered oils and packaged quick foods as the healthy option.

Sadly, we are seeing a host of issues with obesity and poor health as a result of this and other causes.  

In my last point on today’s list of Quick Nutrition Fixes for Women (and guys) I’m going to give you some easy advice to follow.

  • Limit take out/delivery food
  • Limit sweets and chips
  • Cook your own food
  • Eat REAL sources of protein, fat and carbs
  • Steak, butter, eggs, olive oil and nuts are not your enemy
  • Avoid any food at eye level in the supermarket
  • Eat fruit
  • Anything eaten in excess will make you fat
  • Read labels for seed oils and chemicals-don’t eat foods that have them
  • Educate yourself on nutrition
  • Eat when you are hungry
  • If you are not hungry, don’t eat

That’s all for this week.

Stay tuned for Quick Nutrition Fixes for Women Part 2 next week.

Did you miss last week’s log?

Read it here.

4 Ways to Build a Stronger Neck, CJ Murphy ;



Vincere vel mori

C.J. Murphy

October 13, 2022