The Protein Playbook
Find your daily protein target on one simple page, then twenty everyday meals and snacks that reach it without cooking projects, and easy swaps for the meals you already eat.
Get strong and eat enough, in two short sessions a week
The Midlife Muscle Kit gives you your protein target, five simple lifts, and a one-page week that fits the calendar you actually have. It is the $25 version of how Dr. Nina works: the few changes that matter most, built to survive a real week.
What is inside
Four short pieces you can put to work the afternoon you download them.
The Strength Starter
Five movements: squat, push, pull, hinge, and carry. Two 15-minute sessions a week, with a home version that needs no equipment and a gym version, plus how to choose a weight and when to go heavier.
The One-Page Week
One printable page that holds your two strength sessions, one grocery order, and protein at breakfast, built to drop into the calendar you already keep.
A letter from Dr. Nina
Why midlife changes the plan, why it was never a discipline problem, and what to do first.
Three steps, in order
- Find your numbers. The kit gives you your protein target and shows you where your week has room.
- Check in with Dr. Nina. Book a free Fit Call if you want your whole picture read, or join Rocca Women for steady monthly guidance.
- Let the plan run. Your two strength sessions and protein anchors sit on the calendar and run without you managing them.
Your first step, for $25
The kit opens soon, and Tuesday letter subscribers hear first. Instant download, no subscription. If it is not useful, reply to your download email within 14 days for a full refund. If you continue within 60 days, your $25 counts toward Rocca Women or a VIP Day.
The kit is general education, not individual nutrition care. Check with your doctor before you change how you eat or start strength training, especially if you have a heart, joint, bone, or blood pressure condition.