By: Sarah Wragge
Sleep scores, VO2 max workouts, resting heart rate, continuous glucose monitoring. There’s a lot to keep track of when it comes to optimizing your health, and rightfully so. But when the multitude of science behind feeling vibrant and strong starts to feel like too much, I encourage my clients to focus on one metric at a time. In my practice, one of the first targets we start with is reaching an optimal protein intake.
As a baseline, I recommend starting every day with 30 to 50 grams of protein to stabilize blood sugar when your body is naturally more insulin-sensitive. This also impacts your appetite regulation throughout the day, helping you to make better food-related decisions.
Protein is directly responsible for stabilizing your satiety hormones, helping you to feel fuller, longer. When you break your fast with 30 to 50 grams, you’ll notice that you’re far less likely to feel the need for snacks throughout the day. A protein-rich breakfast is also the antidote to your body’s morning spike in cortisol. Committing to a protein-rich meal, instead of just coffee and carbs, can significantly reduce energy spikes and crashes. Your nervous system will say a big “thank you,” too.
The goal here is not only to meet your body’s needs first thing in the morning, but to continue with that same level of support all day. It’s essential to prioritize 25 to 30 grams of protein at each subsequent meal in order to feel satiated, stabilize blood sugar, and maintain lean muscle mass. When you prioritize adequate protein, you slow digestion and glucose release, preventing the harsh blood-sugar spikes and crashes you can expect from carb-heavy meals. This translates to steadier energy, fewer cravings, and better focus.
So how do you ensure you’re getting between 80 to 110 grams of daily protein with minimal sustainable effort? Think of your current meal routine: If breakfast usually looks like a yogurt bowl with fruit, nuts, and seeds, maybe you add two eggs on the side for an added boost of 12 grams of protein. If lunch tends to be less of a meal and more of a grab-whatever-you-can situation, it’s time to refresh your routine. Try prepping a batch of meals in advance, focusing on protein-rich sources like chicken, turkey, lentils, or beans to keep yourself accountable.
A minimum of 80 grams of protein is your new daily nonnegotiable, but that doesn’t mean it has to be a challenge. Keep things simple by adding our Optimize Protein + Fiber Powder into the mix. We created this leading formulation with 45 grams of protein and 10 grams of prebiotic fiber per serving, making it the ideal pantry staple to maximize your efforts in the kitchen.
Unlocking true satiety, sustained energy, and a body that feels grounded and safe is entirely possible. Shift your focus to hitting your ideal protein intake and watch the rest unfold.
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