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What's in store for today:

• The high protein Starbucks drink hack
• My quick guideline for judging protein content of labelled foods
• The Perfectly Balanced High Protein Chipotle Bowl Order

Before we dive into this week’s Feel Good Friday, here’s a personal reminder: setbacks happen.

This week, I’m taking a full week off running thanks to another flare-up in my ankle tendon.

Just after setting a new personal record — 5.03 miles — my left peroneal tendon flared up and basically said, “Not so fast, Matt!”

(Sorry for the foot pic… but hey, we keep it real around here. 😂)

The truth is, we all run into setbacks in the pursuit of anything meaningful.

And each time, I’m reminded that they can be powerful opportunities:

• To practice patience

• To focus on learning and growth

• To spot weaknesses we can strengthen for the future

This isn’t the end of my running — it’s just a moment to learn how to strengthen my body for a lifetime of running ahead.

It’s proof that all good things take time, patience, and consistency — and rushing the process often slows you down in the long run.

So if you’re dealing with a setback right now, remember: it always comes before the comeback… if you stay committed.

Here’s to the comeback. 💪

1️⃣  The High Protein Starbucks Drink Hack

One of Joani and I’s favorite date activities is grabbing Starbucks together.

The challenge? Starbucks isn’t known for high-protein, low-calorie drinks. Even with modifications, it’s hard to find anything on their menu with meaningful protein.

That’s why I love this simple hack:

Order: Double shot of espresso, iced, in a venti cup.

Bring: Your favorite ready-to-drink protein shake.

I pour the shake over the espresso and ice — my favorite is Chocolate Peanut Butter Premier Protein — and boom:

☑️ 30g protein
☑️ Minimal carbs & fat
☑️ Full iced coffee experience

I like mine extra sweet, so I add 2 packets of stevia. 🤌🥤

2️⃣  My Quick Guideline For Judging Protein Content

A common client question: “How do I know if this has enough protein?”

Here’s what we teach at Healthy & Whole:

• Meals for weight loss: ≤ 400 calories, with at least 35% protein (40%+ is ideal)

• Snacks: ≤ 200 calories, with at least 40% protein

Here’s a quick mental math shortcut for that 40% rule:

• 100 calories ➡️ 10g protein

• 150 calories ➡️ 15g protein

• 180 calories ➡️ 18g protein

• 200 calories ➡️ 20g protein

• 300 calories ➡️ 30g protein

• 350 calories ➡️ 35g protein

• 400 calories ➡️ 40g protein

See the pattern? This makes it super easy to eyeball whether a food — especially packaged snacks like bars, chips, pastries, or frozen meals — meets the 40% protein mark without needing a calculator. 💪

3️⃣ The Perfectly Balanced Chipotle Bowl

Eating out can be tricky, but restaurants like Chipotle make it possible to stay on track and feel satisfied.

Here’s my go-to order at Chipotle so you can steal it for yourself.  

You'll order a "bowl" with:

• Chicken

• Black beans

• Fajita veggies

• Romaine lettuce

• Fresh tomato salsa

• Tomatillo-red chili salsa

Result: 390 calories, 48% protein.

Feel free to get extra lettuce, fajita veggies, or the salsas as they add bulk without adding many calories. 

It’s filling, flavorful, and goal-friendly. And you can build almost the exact same thing at Qdoba.

New Podcast Episode 🎙️

From Depression & Diabetes To Positive & Toned With Pam Deloughery

In this week's episode I caught up with Pam Deloughery — one of our most inspiring Healthy & Whole graduates.

Pam lost the weight, got lean, reversed Type 2 Diabetes, and transformed her mindset — all post-menopause — and has maintained it for years.

She even went on to become a personal trainer 🤯

In this episode, we talk about:

• The turning point when she said “enough is enough”

• The mindset shifts that made her results stick

• How she maintains without sliding back

• Life now as a personal trainer helping others

• Her best advice for anyone feeling hopeless about their health

Pam’s story is living proof that lasting change is possible at any age.

Clients of the week:  Lori + Matt Lamm

A little over 12 months ago, Lori and Matt joined Healthy & Whole… exhausted, low-energy, and feeling like their health was stealing the joy from everyday life.

Since then, they’ve lost a combined 132 pounds — all while eating out, traveling, and facing life’s challenges head-on.

Here’s what made the difference:

✅ Building an at-home menu of meals and snacks they love — no “diet” feeling.

✅ Learning to eat out without sabotaging progress.

✅ Taking planned diet breaks and enjoying treats without guilt.

Just recently, they returned from a cruise where they fully indulged — knowing the scale would be up afterward. And just a few days later, they’d already dropped most of the “cruise weight” and were setting new goals.

This is what sustainable weight loss looks like:

A marriage of health and enjoyment that doesn’t feel restrictive at all. 💪

A Quote To Finish Your Week Strong

"Let go of the end game and instead, fall in love with the process"

- Rich Roll, Author & Ultra Athlete

When you're ready, here's how I can help:

If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help.   Apply for coaching here in the Healthy & Whole Mentorship Program.  

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.