Bagels or protein for breakfast?
For much of my adult life I would grab a bagel and cream cheese or eat a fast bowl of cereal for breakfast. I would be absolutely starving mid-morning and have very little energy.
Breakfast for me, was when I first woke up (regardless of when my last meal was). It was the things I had been “sold” as the idea of breakfast (cereals from TV commercials engrained in my thinking) which I later learned weren’t serving my body at all.
Since peri-menopause at 47 and now 7 years on the other side of menopause, with my body continually shifting, I have done a deep dive into learning more about the specific ways to INCREASE health, maintain a healthy weight as hormones shift, and lengthen HEALTHspan.
The latest data and research that is focusing specifically on the unique aspects of menopause for women are showing the importance of increasing clean, lean protein especially as we age.
In fact, a PubMed article about a phenomenon called “the protein leverage hypothesis” suggests that our natural instinct is to crave protein, and that we will keep eating, actually overeat carbs and fats, if we don’t get enough protein at each meal, which can lead to obesity over time.
What does protein do for our bodies?
Protien increases your satiety - making you feel fuller for longer
It feeds, repairs and builds muscle (which we especially need as we age)
It actually boosts your metabolism and increases the amount of fat you burn
Protein serves to help fight infection and inflammation as it boosts the immune system
It keeps bones strong and supple ( important to prevent sarcopenia - the gradual loss of muscle mass, strength and function which greatly impacts your quality of life and reduces your ability to perform daily tasks)
It helps keep your body fit & fluid as you age
Hormones and your body’s natural chemical messengers - your neurotransmitters, use protein as a building block
Because protein is made of amino acids which act like building blocks to the body - it gives your body the necessary amino acids to help repair and recover
It is a “thermic food” meaning it requires more energy to break down in your body than carbs or fats which means your body will burn more calories which will help your body release weight
How much protein should you consume?
On average you want to eat .7 to 1 gm of protein per pound of your ideal weight.
So if your ideal weight is 125 lbs, you want to aim for 87.5-125 grams of protein per day divided up throughout your meals with the largest amount recommended at breakfast (at least 30 grams of Protein/ meal)
Why should you load up on protein at breakfast?
You body naturally craves protein in the morning. Loading up with a high protein meal at breakfast will help to stabilize your blood sugars (super important to reduce inflammation), increases your metabolism, assists in giving you great energy and focus, and sets you up to make healthier food choices throughout the day because you are more satiated so you won’t be craving carbs and sugars.
Best protein sources should be clean and NON-GMO. If you are eating animal meats be sure they are non antibiotic, grass fed, NOT fed corn or soy.
My go to breakfast is a protein bowl with Lactose Free Greek yogurt (18 gms of protein per serving)
20gms of a clean vegan protein powder (click here for my go to brand - currently obsessed with strawberry)
Loaded with seeds and nuts: Sunflower sees, pumpkins seeds, pistachios, hemp seeds and flaxseeds
With about ½ cup of blueberries (powerful antioxidants)
It’s beneficial to take a symbiotic probiotic with digestive enzymes along with your protein to help increase absorption.
Since increasing my protein significantly not only have I been able to manage my weight (post menopause), I have no belly fat and more energy, I feel stronger and less tired and I can go 3-4 hours between meals without having graze constantly.
I hope this provides you with a better understanding of this simple shift you can make in your daily consumption of protein and reap all the wild and amazing benefits this provides.
Check out my gut reset program that includes protein or send me a message. Here to help serve you on your beautiful wellness journey.
Thank you for being here.
Never forget one person can make a difference…. That one person is YOU.
With so much love,
Your friend,
Kim xo
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