Good morning. Day 2.
Yesterday was cortisol. Today is protein, and specifically when you eat it.
Here is what most women do. Light in the morning, maybe nothing, maybe a granola bar. A medium lunch. A big dinner. So the most protein-rich meal of the day arrives at 7 PM, after the body has been running on fumes since noon.
Your body cannot save protein for later. It uses it when you eat it, or it does not.
Protein does two things that matter for your middle. It suppresses ghrelin, the hunger hormone, and it stimulates the hormones that tell your brain you are satisfied. It also blunts the blood sugar rise of everything else on the plate, which means a smaller insulin response and less of the crash that sets off an afternoon cortisol spike.
The shift: protein first, every meal. 30 grams at breakfast, before anything else.
What 30 grams looks like:
3 eggs plus 2 egg whites, about 25 grams, with a side of Greek yogurt
1 cup cottage cheese with berries, about 25 grams
Leftover chicken or salmon with 2 eggs
Plain Greek yogurt with a tablespoon of nut butter
Mine, since people always ask. Canned tuna with egg whites and a side of beans. It varies, but that is my default when I am not thinking hard about it. Not glamorous, takes four minutes, and it puts me over 30 grams before I have made a single other decision that day.
You do not have to eat at 6 AM. You do have to make protein the first thing on the plate whenever you eat.
Today's action:
30 grams of protein at your first meal. Keep the three breaths going. That one stays for all 14 days.
See you tomorrow.
Yours in health,
Dr. Shallanda Hunter, PharmD, MBA, CFNMP
Hunter's Holistic Health
huntersholistichealth.com
For educational purposes only. Not medical advice. Consult your licensed healthcare provider before making changes to your health routine.