In this issue, I’m going to explain why eating a high-protein breakfast is crucial for building muscle, losing body fat, and improving your energy levels—and how you can make this easy.

Consuming enough protein each day is crucial not only for building muscle or losing weight but also for overall health and wellbeing.

Unfortunately, most people struggle to even get close to the recommended protein intake each day.

Even worse, people think they should skip breakfast altogether, which actually negatively impacts their metabolism and makes weight loss harder.

By the end of today, you’ll understand:

• Why protein is crucial if you want to be healthy

• Why skipping breakfast can actually backfire

• What a high-protein breakfast looks like

Importance

1) Fat loss

A high-protein breakfast is a better option than fasting if you want to:

• Build muscle

• Lose body fat

• Have more energy

• Improve your healthspan in the long run

In order for the body to lose fat, it must be in a state of abundance. This means that it needs to feel safe and like there is a lot of food to go around.

If the body thinks that food is scarce (like when you fast), it’s going to want to hold onto fat—because fat is a great energy source, and the body needs energy to survive.

Your body doesn’t want to starve to death, so it takes action to ensure you store more fat when you do eat and to prevent you from losing fat.

Note: Strategic fasting can accelerate fat loss.
However, most people approach fasting incorrectly, and it ends up “slowing” their metabolism, making weight loss much more challenging (and weight gain much easier).
I will never introduce fasting with my clients until we’ve worked to optimize their metabolism and hormones, and created an environment where the body will actually drop fat while fasting, rather than hold onto it.

If you’d like some help implementing this in your life, fill out this application form and let’s see if I can help you out.

2) Ensures adequate protein consumption

Most people don’t get enough protein.

A good target to hit is 1g of protein per lb of body weight you have.

Yes, this is a lot of protein. Which is why front-loading your day with protein is a great way to ensure you’re getting enough.

If you wait until lunchtime to have your first source of protein, you’re going to struggle to squeeze it all in before the end of the day.

Adequate protein consumption is crucial for:

• Maintaining muscle mass

• Supporting the metabolism

• Improving longevity and health span

• Managing cravings and bingeing

3) Stable energy levels & managing cravings

Protein is also important for stable energy levels throughout the day.

You’ve likely experienced this.

Think about a day when you’ve either skipped breakfast, or had a breakfast that’s low in protein (something like toast, cereal, a bagel, or a pastry).

You likely became hungry not long after breakfast and struggled with your energy levels mid-morning and in the afternoon, too.

Eating protein at breakfast prevents you from getting hungry before lunch (and reaching for the nearest snack), and it ensures your energy levels stay stable all day long.

If you’d like to learn more about how I help my clients build a lean, functional body without cutting calories, check out this quick video training.

Implementation

One of the most frequent things I hear from my clients and the people I talk to on social media is that getting enough protein each day is nearly impossible.

So let’s dive into how we can implement this in your life.

Aim to consume 25g+ of protein within the first hour after waking.

Here are some high-protein breakfast ideas:

• Eggs and turkey bacon

• Ham and cheese omelet

• Grass-fed whey protein shake

• “Brotmeal” (oatmeal with grass-fed whey powder mixed in)

• Plain Greek yogurt (with honey, granola, nuts & seeds, and/or protein powder mixed in)

• Protein smoothie (protein powder, fruit, Greek yogurt, and anything else you like in a smoothie)

Before You Go

If you’d like to see how this approach could work in your life to help you reach your health and fitness goals, fill out the application linked below, and I’ll reach out to you.

This is one of many strategies I use to help my 1:1 health and fitness clients improve their physique, performance at work and home, and quality of life.

We use science to get life-changing results.