Protein is the most important nutritional element for molding your body into the shape you desire. Proteins are broken down by the body into amino acids, the “building blocks of life.” Proteins repair and rebuild muscle tissues, grow hair and nails, create enzymes and hormones, and maintain the health of internal organs and blood.

Your body also needs protein to break down fat.

Just as water provides transport, so does protein. Together, protein and water are extremely important for transporting fat for weight loss. In order for fat cells to open their doors and let the fat out to be burned as fuel, protein and water must be handy.

Specifically, protein consists of 22 amino acids. Eight are “essential,” meaning that your body cannot manufacture them sufficiently or at all. It has to get them from the foods you eat. The others can be made by your body but are also found in food.

Protein supports weight loss because it causes you to feel full, making it much easier to leave the table. This is partly due to how much effort it takes your body to break down and utilize protein. It is work (and work means energy) for your body to divide proteins into amino acids that are absorbed and transported by the blood to cells for use.

So,  the mere act of breaking down protein is burning calories and keeping your blood sugar stabilized in the process.

Foods high in protein also help you feel full because they usually contain fat as well. The combination of fat and protein can keep you less hungry between meals.

Because protein is necessary to build and repair muscles, it is critical that you have a sufficient intake of protein to improve recovery from workouts. Without it not only will you feel low on energy and experience more muscle soreness, but you will also increase your risk of injury.



Grass-fed meat – Rich in vitamins A and E, powerful antioxidants

Wild-caught fish – Salmon, tuna, anchovies, trout, bass, flounder, mackerel, and sardines

Cage-free eggs – super source of protein

Organic poultry – Chicken, turkey, and duck are all good protein options and contain a variety of beneficial nutrients

Bone broth – Healing compounds like collagen, glutamine, glycene, and proline that have the power to transform your health. Good for your joints!
Free-range organ meats – Liver is full of an array of B vitamins, vitamin A, selenium, and folate.


Greek yogurt 23g of protein per cup

Lentils – 4g of protein per 1/4 cup (cooked)

Beans (chickpeas, black beans)– 4g of protein per 1/4 cup

Cottage cheese – 14g of protein per 1/2 cup

Hemp seeds– 4g of protein per 1 Tbsp

Chia seeds– 3g of protein per 1 Tbsp

Hemp seeds– 5g of protein per 1/4 cup (shelled)

Green peas– 8g of protein per 1 cup

Almonds– 3g of protein per 1/2 oz


An essential step to eliminating fat is balancing your blood sugar. By emphasizing protein at each meal and limiting your non-veggie carb intake, you can step off the blood sugar roller coaster and OUTSMART FOOD CRAVINGS that sabotage your progress.

I’ve found that enjoying a slimdown smoothie in the morning after my workout helps whittle the waistline and keep blood sugar balanced.

The Kathy Smith Slimdown Smoothie includes… 

✅No sugar
✅ No gluten
✅No casein
✅No lactose
✅ Digestive enzymes that aid in easy absorption
✅ 20 grams of protein
✅ 8 Billion essential probiotics per serving
✅Whey from grass-fed New Zealand cows
✅No GMOs

Buy 3 bottles of protein powder  and get…
A FREE At-Home Workout 
Every Month For 1 Year

$270 Value
for ONLY $132!

With the new NEW KS MONTHLY you never need to say “I don’t know what workout to do,” or “I’m bored with my workout!”

I call it the T.N.T. Club because I like the image of “Toning ‘N Trimming” and taking your fitness to the next level as summer approaches. 

Members of the T.N.T. Club will receive one at-home workout each month…which means no shipping and INSTANT access.

At-home workouts…when you want, where you want! All you need to do is tie up your workout shoes and click play. 

The monthly selections include complete at-home workouts that range from 20-60 minutes…From barre to yoga…from HIIT to strength training…from walking to Pilates…and everything in-between. The list is endless!


Buy 3 bottles of protein powder  and get…
FREE At-Home Workout 
Every Month For 1 Year

$270 Value
for ONLY $132!