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I find getting enough protein daily challenging. “Protein is essential for building and repairing every cell in your body,” says Ayla Barmmer, founder of FullWell Fertility. “It supports the creation of enzymes and hormones, boosts immune function and helps transport nutrients.”

I know I’m not alone: whether or not they know it, a lot of woman are dealing with a protein deficiency. “Inadequate protein intake can have widespread negative effects on the body, impacting multiple systems and functions,” says Barmmer, listing off a host of symptoms I’m simply not interested in experiencing, including feeling weak, reduced strength, brittle hair and nails, reduced ability to fight infection or illness and mental fog.

When it comes to asking “how much protein do I need?” the nutritionist also shares some simple rules: if you’re a sedentary adult, aim for one gram for every kilogram you weigh; if you’re an active adult, 1.6 to 2.2 grams per every kilogram you weigh; and if you’re over the age of 65, 1.2 to 1.5 grams per every kilogram you weigh. So if you weigh 72.5 kilograms, you’re aiming for around 145 grams of protein a day.

You don’t need more protein so much as you need a better strategy for eating it. Loading it all into one dinner or relying on the occasional ‘healthy meal’ won’t cut it. Your body absorbs and uses protein best when it’s spaced out across the day.

A simple rule is to aim for 20–30 grams per meal, starting with breakfast (the one most of us neglect). Eggs or Greek yoghurt in the morning, a solid lunch with a clear protein source and a balanced dinner does the job very easily. Add in easy boosters like a scoop of protein powder in your coffee, a handful of seeds on salads or swapping regular milk for soy/almond. Small tweaks like these make a big difference without feeling like a full diet overhaul.

Phew, this is even more intimidating than I thought. In an attempt to step up my game, Barmmer compiled a list of high-protein foods we can add to our rotation.

Fish

When it comes to eating fish, not all have the same amount of protein. There are more than 36 varieties that the FDA declares as healthy options and the four that are the highest when it comes to protein are tuna (24.4 grams of protein in a 100-gram serving for ahi tuna), salmon (25.92 grams in a 100-gram serving), cod (19.36 grams of protein in a 100-gram serving) and mackerel (25.45 grams of protein in a 100-gram serving).

Hemp seeds

These seeds may be tiny, but they are surprisingly mighty. Two tablespoons of hemp seeds have just as much protein as two egg whites, along with all nine essential amino acids (a rarity), omega-3 and omega-6.

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Funnily enough, the house was built in reverse. A few years ago, a video of Norwegian footballer Erling Haaland’s high-per­formance home in Cheshire, England, caught Mandhana’s atten­tion. It made its way to her brother’s inbox almost instantly. Everything in it seemed designed around the athlete’s per­formance and ease: meals, training, ­recovery—each element within reach, each transition seamless.

The idea turned into an actionable blueprint for Mandhana. The plot of land in Sangli first gave way to practice wic­kets at the far end. Then came a gym. Then, a pool; a sandpit too. The house came later, almost as an extension of what had already been built.

Mandhana herself feels like a structure under perpetual construction. She has gone from a bespectacled teenager, whose cover drives were set to slow-motion edits, to one of the most recognisable faces in cricket today. Along the way, she has stepped into spaces rarely occupied by women athletes, fronting campaigns across banking, insurance, even engine oil.

With that visibility has come a scrutiny that extends beyond the game. Her muscular upper body, the result of intense gym work and nutrition supervised by a personal chef who now tours with her, has been reduced to meme material: commented on, edited, circulated online.

Mandhana, as ever, takes it in her stride.

“These biceps win matches for India,” she says. “I think they look pretty good on me, actually.”

There are many matches and many World Cups left to win for India. But for now, Mandhana dreams of a future where references from men’s cricket are done away with while teaching, talk­ing and playing the women’s game. “We didn’t have references from our own game ­growing up,” she says. “I want us to become so good, so consistent that the next generation doesn’t have to go anywhere else for comparisons. We become the reference that we never had. This is in our hands and I know it’s definitely possible.”

Standing under the hot March sun that afternoon, 13-year-old Akshara may have forgotten what she wanted to ask Mandhana. Possibly because the person she saw standing in front of her was the answer itself.

Hair and makeup: Claire Gil/Anima Creatives
Bookings editor: Aliza Fatma
Senior entertainment editor: Rebecca Gonsalves
Production: Imran Khatri Productions
Assisted by: Khaiminlian Guite (photo); Astha Killa (styling); Jasleen Narang, Reva Godbole (bookings); Vishal Baniya (production)

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Things are changing, at a cellular level. Taurus, it is time you get a grip. Yes, you don’t exactly love where you are at—however, try shifting your perspective a little, take a different vantage point and maybe you’ll see that your sorest points of contention may actually be helping you in more ways than one. You are someone who doesn’t trust easily. And Gemini, it is only because you like to understand the reasons behind the rules before you blindly accept them. This treasured quality helps you see through loopholes, perhaps giving you an alternative insight into persistent challenges, and for those in business, you also trump a business idea. From not being able to see eye to eye to now trying to converge and build bridges, Cancer, you have come a long way. Sometimes independence can feel like you are learning how to shine individually, and sometimes it can feel like backing someone you love out of sheer love and devotion. Whatever the case for you, you are soon entering a phase where you will be converting all you touch into gold.

Read on for what the stars have in store for you, and make sure you check out your sun, moon and rising signs for the complete picture.

Ease and care come naturally to you, Aries. Give yourself some time out to marinate these naturally abundant qualities that surround you so wonderfully. Make your relationships your priority and amiability and companionship your go-to goals. The more feminine nurturing qualities (irrespective of your gender) are in need of being showcased. These are the qualities that will set you apart and your manifestations going.

Cosmic tip: Challenging times are behind you.

Things are changing, at a cellular level. Taurus, it is time you get a grip. Yes, you don’t exactly love where you are at—however, try shifting your perspective a little, take a different vantage point and maybe you’ll see that your sorest points of contention may actually be helping you in more ways than one. You may simply need to bring your focus back onto what matters to you in the end so that you can decide what battles you need to pick in the first place.

Cosmic tip: When you focus on peace of mind, you choose to let go of wanting to give up a piece of your mind.

You are someone who doesn’t trust easily. And Gemini, it is only because you like to understand the reasons behind the rules before you blindly accept them. This treasured quality helps you see through loopholes, perhaps giving you an alternative insight into persistent challenges, and for those in business, you also trump a business idea. This flash of insight is what sets you on a path you never saw before this. And hey, things occur with great speed, once you begin moving. Keep your mind cool and your demeanour graceful to ace this cosmic dance you are now partaking in.

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The upcoming full moon takes place on May 1, in the sign of Scorpio. Nicknamed the ‘flower moon’, in reference to the flowers that bloom during this time, it promises to bring forth new perspectives, deep emotions and transformation. It kicks off an exceptional lunar rhythm, with a second full moon scheduled for the end of the month, which will consolidate all that was put in place during this first full moon: namely, introspection and freeing ourselves, once and for all, from what no longer serves us. Priscila Lima de Charbonnières, world-renowned astrologer and founder of Soulloop, a platform that combines astrology, meditation, sound and nervous system work to create personalised wellness tools based on the astral chart, breaks it down for us.

The most powerful full moon of 2026

“The May moon is recognised in esoteric tradition as the most spiritually important time of the year. It is said that under this moon, Gautama Buddha was born, attained enlightenment and made his conscious transition, three defining moments that reveal the nature of this lunation as a unique symbolic doorway,” Lima de Charbonnières explains. What opens then is not simply a lunar event, but an alignment between planes of consciousness, a current of energy emanating from higher centres, often described as ‘shambhalla’ and the ‘spiritual hierarchy’. “This is a time when perception can expand more easily, as if consciousness itself were more accessible. There are also associations with cosmic light fields and stellar archetypes such as the Pleiades, considered to represent higher frequencies of intelligence and spiritual sensitivity.”

The full moon in Scorpio

The moon in Scorpio isn’t gentle; it’s frank. It brings to the surface what’s been hidden: unconscious attachments, the subtle ways we let our power slip away and the deep emotional patterns that continue to influence our choices. “Scorpio is linked to initiation processes, to those moments when consciousness is called upon to pass through denser layers to access clearer levels of perception,” Lima de Charbonnières says. “It’s not simply a question of feeling more, but of seeing with greater truth and clarity.”

Your emotions will feel more intense

Expect great intensity. Emotions that have been building up discreetly may suddenly resurface. “Sensitivity is heightened, to what is said, to what remains unsaid and, above all, to what is felt,” Lima de Charbonnières warns. Yet with this intensity comes a deeper perception. “It’s as if our ability to grasp the subtleties of reality is amplified. Intuition becomes finer, almost impossible to ignore.” From a spiritual perspective, this moment is also associated with an intensification of available light, sometimes symbolically described as a ‘photon belt’, a high-frequency field of light linked to the evolution of consciousness. “Whether literal or metaphorical, this heralds greater clarity, heightened sensitivity and less tolerance for the discordant. Illusions become harder to maintain. Old wounds may resurface, not to be dwelt upon, but to be perceived with lucidity. In this field of light, the truth doesn’t stay hidden for long.”

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Notice patterns, Taurus. What keeps repeating itself. What keeps feeling like your life is stuck in a loop. And what is it that you know is off but you are not paying enough attention to? This is your time to look for the trail of crumbs the cosmos is throwing your way and notice where it is leading you to. Wait before you say no. Scorpio, you have been wishing for something, and here you are—ready and willing to take that leap. Take a moment to listen to your intuition. Dance a little with the life that is unfolding for you. You may have been either stuck in a state of passive waiting or active overthinking and honestly the past 2 years have been anything but easy. Maybe you have been busy looking too much at your own reflection than at the scenic beauty around you, Leo and perhaps that is why you feel so wound up, stifled and constricted. You want freedom, and here—you have it. But now you want it to arrive differently? The cosmos is a bit confused. You have plans, but honestly Libra, it is highly unlikely that some of them will pan out exactly as you want them to. Get very clear about your intentions and goals. And more importantly, relay them onto others and the cosmos very clearly. The challenge may have been that you may have been going back and forth between conflicting goals and details, and perhaps that is exactly why things seem like they are not moving.

Read on for what the stars have in store for you, and make sure you check out your sun, moon and rising signs for the complete picture.

You seem to be stuck in a loop. Aries, things will get better 100%. But for now, you are needed to simply keep showing up in whatever way possible. You may feel tired, overwhelmed, lethargic or almost burnt out. So take frequent breaks and try this thing called ‘doing-just-as-much-as-needed’. Yes that sounds utterly unambitious but that is your current keycode to happiness. Keep sailing through for the next couple of months, holding your vision for a different, much better tomorrow while honouring your current commitments. You got this.

Cosmic tip: Keep taking action and don’t lose hope just yet.

Notice patterns, Taurus. What keeps repeating itself. What keeps feeling like your life is stuck in a loop. And what is it that you know is off but you are not paying enough attention to? This is your time to look for the trail of crumbs the cosmos is throwing your way and notice where it is leading you to. You are being called to step up and take charge of your life, not only to live it better but also to improve your overall sense of wellbeing and health. By Gemini season you will find your wings again. For now, take your signature grounded approach to life.