The 5-S Protein Strategy

Description:

Vegan health coach and Healthification host Kate Galli joins Michele to talk about trading outrage for effectiveness—and the practical mindset and protein strategies that keep a plant-strong life doable in midlife.

Kate shares her memorable 5-S Protein Strategy, why muscle is metabolism, and the simple mindset shift that neutralizes overwhelm: only focus on what you can control.

She opens up about moving from training omnivores to working with vegans and “vegans at heart,” and why structure isn’t pressure—it’s freedom.

Whether you’re re-starting, leveling up, or leading by example for your family, this episode blends compassion with clear, repeatable tactics.

In this episode:

• How Kate shifted from “angry vegan” to leading with love (and why that approach works).

• The 5-S Protein Strategy: Star, Scatter, Side, Stir-through, Sauce—a simple roadmap for balanced vegan meals.

• The antidote to O.V.E.R.W.H.E.L.M., starting with the “O”: Only focus on what’s within your control.

• Why mindset is the foundation of sustainable change.

• How muscle is metabolism, especially for women in midlife.

• Why structure = freedom when it comes to food, fitness, and follow-through.

Try this week:

• Add one 5-S element to your next meal—scatter hemp seeds (Michele’s fave) or stir through protein powder.

• Do a 2-minute Overwhelm Reset: brain-dump everything, circle one “Do,” and start there.

• Begin a strength habit: 10 bodyweight squats today, then build consistency.

Connect with Kate Galli:

• Website: https://strongbodygreenplanet.com

• Healthification Podcast: https://podcasts.apple.com/au/podcast/the-healthification-podcast/id856696884

• The Plant Positive Journal: https://strongbodygreenplanet.com/plant-positive-journal/

• Instagram: https://www.instagram.com/strongbodygreenplanet/

Listener Challenge

Share one small action from this episode—your favorite “S” from Kate’s protein strategy, your 2-minute overwhelm reset, or your first day of squats—and tag @vedgeyourbest so we can cheer you on.

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If you enjoyed this episode, please subscribe and leave a review on your favorite podcast platform. Your feedback helps us grow and share the message of plant-based living with more listeners.

For more information, to submit a question or topic, or to book a free 30 minute Coaching session visit ⁠⁠⁠⁠⁠⁠veganatanyage.com⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠or email ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠info@micheleolendercoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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