Start your day with sufficient protein to reduce mid-morning hunger and cravings, increase satiety, and maintain steady energy levels by delaying gastric emptying.
Before eating, ask if there’s enough protein, if ingredients support gut health, and if the meal’s overall impact is anti-inflammatory to guide healthier choices.
Implement recommended dietary changes, such as increasing breakfast protein, for a week and then critically assess how you feel regarding energy, focus, and hunger.
If consuming oats, significantly boost protein and fiber by adding milled flaxseed, chia seeds, shelled hemp seeds, raw cacao, or protein powder, and anti-inflammatory ingredients like berries or cinnamon.
Combine 30g oats with two tablespoons milled flaxseed, one tablespoon chia seeds, one tablespoon shelled hemp seeds, raw cacao or protein powder, and a choice of water or unsweetened milk.
Do not rely on processed foods labeled as ‘high protein’ as they are often deficient in true protein, contain altered ingredients, and can cause sugar spikes without being satiating.
Challenge the idea that breakfast must be sweet by choosing savory options, which are often higher in protein, or by repurposing high-protein leftovers from dinner.
For a fast, high-protein breakfast, quickly heat kale, pumpkin seeds, hot smoked salmon, and olive oil in a pan, serving it on protein bread.
Prepare a high-protein bread using nuts, seeds, and psyllium husk (recipe in ‘Healthy High Protein’ book) by mixing ingredients and baking for 60 minutes weekly.
Replace white bread with sourdough, as its fermentation process increases protein absorption and total protein content, offering a marginal gain in protein intake.
Replace butter on toast with peanut butter, tahini, or other seed butters to increase protein content and further enhance your breakfast.
If you have an extra seven minutes, boil a couple of eggs to add a significant protein boost to your breakfast, helping you meet daily protein requirements.
When assessing meals, consider adding one more protein-rich ingredient or swapping a low-protein item for a higher-protein alternative to incrementally improve nutritional value.
Actively vary your ingredients throughout the week, even for staple meals, to ensure a broad spectrum of nutrients and support overall health.
Utilize a protein calculator (e.g., from ‘Healthy High Protein’ book) that personalizes recommendations based on age and activity level to determine your specific protein requirements.
Take a daily health drink like AG1 to support digestion, enrich the gut microbiome, and provide plant-based compounds, as it has been used by the host for over seven years.
Strategically layer different protein sources (e.g., shelled hemp seeds, cacao, chia seeds) or use protein-rich toppers to boost the overall protein content of your meals.
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