January always feels like a clean slate—the perfect moment for a fresh start. As we step into a brand-new year, many of us feel that gentle nudge toward improving our health and wellness. And after more than 30 years as a health and wellness coach, one thing I know for sure is this:

👉 When you feel good, everything else in your life falls into place.

When you fuel your body well, you naturally notice:

✨ more energy

✨ better sleep

✨ a happier mood

✨ improved serotonin

✨ less inflammation

✨ and the confidence of feeling great in your own skin

Whether you’re underweight, overweight, or simply feeling “off” and not like yourself right now—there is always a path forward. And that’s where I come in. My passion is helping people feel good again.

One of the most impactful tools I teach is Protein Pacing—a science-backed method created by one of the world’s leading metabolic researchers, Dr. Paul Arciero, Ph.D. I’m honored to have learned directly from Dr. Paul and follow his evidence-based recommendations in my coaching.

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What Is Protein Pacing?

Protein pacing is the art (and science!) of eating moderate amounts of protein evenly throughout the day—every 3–4 hours. This keeps your metabolism active, fuels lean muscle, stabilizes your energy, and helps your body become a fat-burning machine.

It’s simple, sustainable, and life-changing. And the best part? No intense restrictions, no extreme dieting, and no “you can’t have that.” It’s a balanced lifestyle that fits real life—travel, holidays, busy schedules, and everything in between.

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Why Protein Pacing Works

Here are just a few of the benefits:

    •    🔥 Boosts metabolism through the thermic effect of food

    •    💪 Builds and preserves lean muscle (your ultimate fat-burning engine)

    •    😋 Reduces cravings and keeps you satisfied longer

    •    ⚖️ Balances blood sugar for stable energy

    •    ❤️ Supports long-term cardiovascular and metabolic health

    •    🧘‍♀️ Helps you feel calm, clear, confident, and in control

The more lean muscle you have, the more fat you burn—even at rest. That’s why protein pacing works for every body and every stage of life.

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How Much Protein Do You Need?

Dr. Arciero recommends 0.8–1.2 grams of protein per pound of body weight depending on activity level and goals—a U.S.-friendly adaptation of his scientific formula.

But here’s the key:

We calculate based on your goal weight, not your current weight (unless you’re already where you want to be).

This creates sustainable, healthy fat loss, supports bone density, improves visceral fat, and helps you build muscle in all the right places.

👉 And I help calculate this for you personally—customized to your goals, your lifestyle, and tyour body.

Best Protein Sources

Here are some of my favorite high-quality choices:

Animal-Based

    •    Lean meats

    •    Eggs

    •    Fish

    •    Greek yogurt

    •    Whey protein

Plant-Based

    •    Quinoa

    •    Lentils

    •    Beans

    •    Tofu/soy

    •    Plant-based protein powders

Complete proteins—especially those rich in leucine—offer the biggest benefit for muscle repair and metabolism.

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Ready to Feel Your Best This Year?

As your fellow Bridgewater neighbor, my coaching is complimentary. I would love to help you calculate your protein goal, your daily calorie range, and create a simple plan that helps you feel incredible from the inside out.

You can reach me anytime through Facebook Messenger or Instagram @hollykirsh. I’d be honored to walk alongside you as you step into a healthier, happier you in 2026.

Because no matter where you’re starting from—

✨ You deserve to feel good.

✨ You deserve confidence.

✨ And you deserve a vibrant, joy-filled life.

Here’s to a beautiful year ahead,

Holly