The 4×4 Fist Method: Simplify Nutrition in Midlife

The Goal: 4 fist-sized servings of protein by 4 PM.
Why: We need 1.2–1.6 g per kg body weight or roughly 95-120 grams per day in order to protect our muscles and bones, to balance our metabolism etc. If we wait until dinner to get our protein, there’s no way we will hit it. Therefore, we front-load our protein. The 4x4 method is an easy way to check in with yourself throughout the day to make sure you’re on the right track.
How: Use your fist or palm as a visual portion guide (≈ 25–30 g of protein) at most meals/snacks throughout the day. You can double up - for example, eggs + yogurt for breakfast, chicken + lentils at lunch, etc.
The payoff: When you hit your protein early, carbs/fats naturally balance and cravings drop. You’ll be fueled and satiated throughout the day rather than having your blood sugar and your metabolism spike and crash.
Tips:

Start with what’s easiest - where are you already getting protein?
Where can you add protein intentionally?
Find a few high protein meals you like and repeat them for simplicity - don’t try to change everything all at once.
Use protein powder or ready-to-eat options to make your life easier.
Track for awareness, not for obsession or perfection.