Cut the carbs and make your meal count
Thursday’s Reset Protein Power!
When it comes to nutrition, not all calories are created equal. Protein is the most powerful nutrient for building strength, stabilizing blood sugar, and keeping you full. It’s also essential for hormone balance: every cell, enzyme, and neurotransmitter in your body is made from amino acids the building blocks of protein.
Many of us eat plenty of carbs and fat, but not enough high-quality protein. Over time, this leads to cravings, low energy, difficulty building muscle, and even hair loss or brittle nails. The fix? Making protein the star of your plate.
Why Protein Matters
- Hormone Balance: Protein provides amino acids that help your body make thyroid hormones, dopamine, and serotonin critical for mood and energy.
- Stable Blood Sugar: Eating protein with meals slows the absorption of carbs, preventing spikes and crashes.
- Metabolism & Weight: Protein has the highest “thermic effect” your body burns more calories digesting it compared to carbs or fat.
- Muscle & Strength: Especially important after age 30, when muscle mass naturally declines.
TODAY’S RESET CHALLENGE
Simple: Add 1 Boiled Egg, Yogurt, or Shake
- Why it works: Even a small protein boost keeps your blood sugar steady and reduces mid-morning or afternoon crashes.
- Tip: Keep hard-boiled eggs or Greek yogurt on hand for a grab-and-go win.
Practical: Build Each Meal Around 20–30g of Protein
- Why it works: This is the “sweet spot” shown in research to maximize muscle repair and satiety.
- Example: Chicken breast, salmon, tofu, tempeh, or a high-quality whey or plant-based shake.
- Tip: Check nutrition labels aim for at least 20g per meal.
Extra Tips for Protein Success
- Aim for protein at every meal not just dinner.
- Mix it up: animal sources (fish, poultry, eggs) + plant-based sources (beans, lentils, quinoa).
- Pair protein with fiber (veggies, greens) to maximize satiety.
- Consider collagen or protein powders for quick, portable options.
Remember: protein is the foundation for strength, metabolism, and balance. When you make protein a priority, you set yourself up for better energy, less cravings, and steady progress.