POWER UP PROTEIN YOUR TO LOSE 7x FASTER

YES! Taz Bhatia, M.D., explains the simple tweaks to the popular TikTok 90-30-50 nutrition trend that makes the plan even more effective for women over 50

- BY LISA MAXBAUER

Batman and Robin, Cagney and Lacey, Laverne and Shirley...some things just work better together. And when it comes to powering off stubborn, stuck-on weight, there's a new duo to root for: the team of protein plus fiber.

For years, we've seen protein take the diet spotlight, whether in the form of Atkins, keto or carnivore plans. But the approach has left some women wondering: Why isn't it working for me? Turns out, fiber provides the missing link needed to optimize our gut, thyroid gland and glucose levels—key components of the body's complex metabolism—to allow us to blast past our fiercest weight-loss barriers.

You've likely heard how protein helps with weight loss. It satisfies hunger and builds muscles to elevate the body's thermogenic (fat-burning) capabilities. Here's where things get interesting: Protein and fiber work synergistically. “Without enough fiber, we won’t fully absorb the protein we eat,” explains integrative medicine physician Taz Bhatia, M.D., bestselling author of Super Woman Rx. If you were gambling with your weight-loss future, that would be like leaving poker chips unplayed on the table.

A better bet: Dieters who opt for more protein and more fiber lose weight seven times faster than those who choose other fare, according to new research from the University of Illinois.

How is fiber such a powerful team player? It transforms multiple systems that affect metabolism to…

Improve the gut. On a microscopic level, “women need fiber for healthy hormones,” says Dr. Taz. When fiber ferments in the gut, it creates metabolites, or snacks for our gut bugs, that transform into short-chain fatty acids. The best one of these fatty acids is butyrate, which strengthens the gut lining, activates fat burning and improves insulin use. Butyrate even releases more appetite-curbing GLP-1 hormones (like those activated by Ozempic) in the gut—for free!