The Women's Complete Guide to Protein
A free guide to help women feel steadier, fuller, and better fuelled - one protein anchored meal at a time.
The free protein guide every woman should have.
A practical, research-backed guide to protein for energy, mood, hormones, pregnancy, breastfeeding, perimenopause, menopause, and family life – without being complicated.
Sound familiar?
Tired by 3pm every day?
The mid-afternoon crash is not a willpower issue. It is almost always a breakfast and protein issue.
Mood swings, heavy cycles, brain fog?
Protein is the raw material for hormone production and liver detoxification.
Anxious, flat and can't explain it?
Serotonin and dopamine are synthesised from amino acids. Without enough protein, the brain literally lacks the building blocks for stable mood.
What you'll learn:
A note from Olivia, founder of Betty
My background is in food and nutrition. I studied clinical nutrition and spent six years running The Raw Kitchen across Auckland, and wrote a cookbook along the way.
But even with all of that, I underestimated protein for years. When I started prioritising it deliberately, the shift was undeniable: stable energy, no more afternoon crashes, better mood, more even hormones. I felt, for the first time in a long time, like I was actually fuelling myself rather than just feeding myself.
In this guide is everything I wish I had known sooner. My hope is that you finish this feeling genuinely empowered - to fuel yourself well, nourish your family with confidence, and feel your best every day.
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