How you start your day sets the tone for everything — your hunger, your energy, your focus.
If you skip breakfast or eat carbs (like toast, cereal, or fruit), your blood sugar spikes… then crashes.
Cue cravings, brain fog, and the 3PM slump.
But when you start with protein, your body:
Feels full for hours
Craves less junk
Stays focused and calm
Burns fat instead of storing it
Peter Attia (Outlive)
“Protein is the most essential macronutrient for preserving muscle mass and improving metabolic health. Most people under-consume it.”
He recommends 1.6g–2.2g per kg of body weight daily for longevity — and emphasizes front-loading protein early in the day.
Andrew Huberman
“Eating protein early in the day helps anchor your dopamine system and circadian rhythm.”
He suggests at least 30–50g of protein in your first meal to increase alertness, reduce cravings, and stabilize blood sugar for the rest of the day.
Dave Asprey
“Start your day with fat and protein, not carbs. It gives you stable energy, no crash, and no fog.”
He even suggests skipping breakfast if you can’t make it high in protein and fat — to avoid spiking insulin first thing in the morning.
Aggie Lal on protein & women’s energy
“Most women I coach under-eat protein and wonder why they feel tired, bloated, or anxious. Protein isn’t just for building muscle — it’s a hormone stabilizer, a beauty booster, and a mood protector.”
She recommends:
Prioritizing protein at breakfast, especially during the luteal phase (second half of the menstrual cycle) to reduce cravings and fatigue.
What to do
✅ Eat 30g of protein in your first meal
✅ Prioritize real food: eggs, kefir or greek yogurt, meat, clean shakes
✅ Skip the toast, cereal, fruit-only meals
✅ Add healthy fats (like avocado, olive oil, almond butter)
What happens when you do this
Lower insulin spikes → fewer crashes
Better mood and focus (dopamine stability)
Less snacking and hunger throughout the day
Improved muscle protein synthesis
More stable energy curve into the afternoon
Try this today
Eat a high-protein breakfast and observe how long you stay full.
Lesson Complete!
Please take some time to share your feedback! I'd appreciate it 🙂