Tag: protein

Aging is inevitable, but how we age and how well our cells function as we do is very much within our control. For women in midlife, it’s not just about looking younger. It’s about regenerating strength, vitality and resilience. Let’s explore how what you eat, think and do impacts the new cells your body makes, common pitfalls, how much protein you really need, the role of strength training, mindset & nervous system and practical first steps to turn things around.

How What We Eat, Think & Do Affects the Quality of the Cells We Make

Our bodies are constantly creating new cells. Skin cells, immune cells, muscle, etc. But new isn’t always “high quality.” Several factors determine whether those cells are strong, resilient and well‐functioning or weak, prone to damage or premature aging.

  • Nutrition & Diet Quality
    What you eat supplies the building blocks (amino acids, healthy fats, micronutrients, antioxidants) and also signals that turn on or off certain cellular repair & maintenance pathways. For instance:

    • Diets rich in whole, unprocessed foods with plenty of antioxidants and phytonutrients reduce oxidative stress, inflammation, and DNA damage. Source

    • Plant proteins (beans, nuts) seem especially beneficial in midlife for healthy aging for better physical, cognitive and metabolic health. A large study (Harvard Nurses’ Health) found women who consume more plant protein in midlife are more likely to age better vs. those relying mostly on animal protein.

  • Lifestyle & Physical Activity
    Exercise (especially strength training, which we’ll unpack more later) stimulates muscle protein synthesis, maintains mitochondria, promotes better cell turnover, helps clear damaged cells. Inactivity or very low movement accelerates decline. Source

  • Mind, Stress & Nervous System
    Chronic stress leads to increased cortisol, inflammation, slower cell repair. Negative thinking or poor sleep weakens the repair processes of DNA, telomeres and mitochondrial functions. Thoughts and emotions matter because they influence hormonal and nervous signals that affect cell division, repair and immune system function.

Biggest Mistakes Women Make in Fueling Their Bodies for Regeneration & Longevity

  1. Underestimating how much and what kind of protein is needed
    Many follow the “minimum to survive” RDA (0.8 g/kg) which was designed to prevent overt deficiency. It was not designed for regeneration, strength or thriving. As we age, “anabolic resistance” sets in: our muscles don’t respond as strongly to smaller protein doses. Source.

  2. Eating ultra‐processed foods, added sugars, refined carbs and too much saturated fat
    These increase inflammation, oxidative damage, metabolic dysfunction, which impair cell repair, damage DNA and accelerate aging. Source

  3. Skipping strength training / activity
    Without regular resistance training with progressive overload, muscle mass declines, mitochondrial efficiency drops, bone density suffers. It’s not enough to just walk or do cardio.

  4. Neglecting micronutrients & anti‐aging compounds
    Vitamins D, B12, calcium, antioxidants (vitamins C, E, polyphenols), healthy fats (omega‐3s) are often low or ignored. Deficiencies in these reduce the  quality of new cells, affect immune function and  cognition. Source

  5. Overlook mindset, stress, sleep & nervous system regulation
    Sleep drives recovery: muscle growth, hormonal balance, detoxification. Chronic stress leads to inflammation, hormonal imbalances and poor cell repair. Mindset and emotional habits shape behaviors (overeating, poor choices) and stress physiology.

How to Calculate Protein Needs for Rebuilding & Thriving (Not Just Preventing Decline)

If you want more than “just not falling apart,” here’s how to figure out your real protein needs:

  • Baseline guidance for midlife & older adults: Research (Stanford & longevity studies) suggests 1.2 to 1.6 grams of protein per kilogram of body weight per day for adults over ~50. That’s much more than the minimum RDA.

  • Per‐meal protein target: Because of anabolic resistance, your body needs ~30–35g protein per meal to properly stimulate muscle protein synthesis. Smaller amounts may not fully “wake up” repair as well.

  • Adjust for activity, training & recovery: If you’re strength training, recovering from injury, illness or under stress, your protein needs may lean toward the upper end of 1.0g/lbs, even 1.2 if circumstances demand it.

  • Example: If you weigh 150 lbs , then:

    • Lower end: 150 × 1.0 = 150 g/day

    • Upper/rebuilding end: 150 × 1.2 = 180 g/day

Spread across 4–5 meals with ~25–35 g protein each (depending on size) plus snacks that contribute. My recommendation to lifestyle medicine coaching clients is to aim for 3 meals plus 2 high protein snacks.

Strength Training’s Role in Cellular Regeneration & Slowing Aging

Strength training is almost like “cellular fountain of youth” in many ways:

  • Muscle Protein Synthesis & Prevents Sarcopenia
    With age, we lose muscle mass and strength (sarcopenia). Lifting weights signals the body to produce and maintain muscle, maintain strength, metabolism. Combined with protein, it allows new cells in muscle to be strong and more functional.

  • Improves Mitochondrial Function & Energy Production
    Resistance training increases mitochondrial density and improves efficiency. Mitochondria are the energy factories of your cells. When they work well, we age more slowly. Dysfunctional mitochondria = more oxidative damage and aging. Source

  • Reduces Inflammation, Improves Cellular Repair Mechanisms
    Lifting reduces markers of chronic inflammation. It also promotes better DNA repair and helps maintain telomere length (the caps of chromosomes that shorten with age).

  • Functional Benefits Beyond Muscle
    Better balance, bone density, metabolic health. All of which matter in midlife to prevent frailty, bone breaks and metabolic disease.

Why Mindset & Nervous System Regulation are ‘Forgotten Pillars’ of Regeneration

Food and workouts get attention, but mindset, sleep, stress regulation & nervous system health are often overlooked. Yet they’re central to how cells regenerate and age.

  • Stress & Hormonal Impacts
    Chronic stress → elevated cortisol & other stress hormones → suppresses repair, increases inflammation, damages mitochondria, harms immune response.

  • Sleep & Repair Cycles
    Deep sleep is when much of the repair, detox and hormonal regulation happens. Poor sleep disrupts growth hormone, immune function and muscle repair. Also inclrease hunger cues for carbs and sugar. And decreases motivation to train hard.

  • Mindset & Perception
    Negative self‐beliefs, chronic worry, low mood, etc., trigger stress biology. By contrast, positive mindset, self‐efficacy, purpose and joy all promote lower stress and better hormonal balance.

  • Nervous System & Autonomic Balance
    Having a well‐regulated nervous system (good vagal tone, ability to switch from fight/flight to rest/digest) supports repair, digestion, recovery and immune regulation.

Together, these “soft” pillars magnify the effects of the “hard” pillars (nutrition, movement).

Neglecting them often means slow progress or plateau, even with good nutrition and training.

First Steps For Someone Who Feels Their Body is Breaking Down

If you’re reading and thinking, “My energy is low, I feel weaker, maybe my recovery sucks…”—you can start reversing decline today. Here’s what I would tell you:

  1. Start with a protein‐rich meal every day
    Make sure at least one meal contains ~30 g of high‐quality protein (animal or plant + complete amino acids). This signals your body that repair and rebuilding are priorities.

  2. Introduce strength training 2×/3x per week
    You don’t need to go heavy day one. Start with resistance bands or bodyweight and progress gradually. Lifting even moderate loads stresses your muscles and encourages muscle protein synthesis and better bone health.

  3. Improve sleep & rest first
    Prioritize 7–9 hours of good quality sleep. Keep your sleep routine regular. Try to reduce screen time before bed. This gives your cells the space to repair.

  4. Manage stress & nervous system
    Even small practices help: 5 minutes of deep breathing, meditation, walk in nature, journaling. All reduce chronic low‐grade stress. Cultivate mindset shifts: You’re not fighting aging. You’re commanding how it unfolds.

  5. Refine diet: whole foods, anti‐inflammatory choices, enough macro & micronutrients
    Reduce ultra‐processed foods, added sugar and refined carbs. Add plenty of vegetables, healthy fats (omega‐3 rich), plant protein sources and sufficient protein total each day broken up per meal.

  6. Measure what matters
    Track strength gains, energy and recovery. Maybe body composition, but even simpler: do you feel stronger week to week? Do you recover faster? Does your sleep improve? Those are signs your cells are regenerating.

 

Putting It All Together

For midlife women who want to reverse aging, regenerate, feel strong: the path isn’t one magic pill. It’s a combination of:

  • Eating enough protein + nutrient‐dense whole foods

  • Strength training + progressive overload

  • Prioritizing recovery (sleep, rest)

  • Regulating stress & mindset

  • Consistency over time

If you build around those lifestyle medicine pillars, your body will start making better, stronger cells. You’ll feel more energetic, resilient, leaner, stronger. And aging becomes less about loss and more about renewal.

Weight-loss medications can be powerful tools for women 40+, but they’re not magic and stopping often brings weight regain unless lifestyle fundamentals are in place. Midlife physiology (menopause transitions) adds insulin resistance and body-fat redistribution that meds don’t “fix.”

Rapid loss without lifting risks losing muscle: the very tissue that protects metabolism and healthy aging. Side effects are real and dose-dependent, including GI issues and a higher risk of gallbladder problems.

The most durable outcomes come from pairing medication with lifestyle medicine: strength training, protein-forward whole foods, sleep, stress tools and community.

Think of the drug as a bridge you use while you build skills you’ll keep for life and make simple environmental swaps (glass over plastic, more crucifers) to reduce daily load on your system.

Here are 5 things to consider before starting GLP-1:

They Don’t Fix the Root Cause.

GLP-1s and other anti-obesity meds help regulate appetite and glucose signaling but they don’t teach skills (protein-forward eating, strength training, stress/sleep hygiene). In the STEP-1 trial study, people who stopped semaglutide regained about two-thirds of the weight they had lost within a year off-drug; net loss shrank from −17.3% at 68 weeks to −5.6% at 120 weeks. That’s physiology, not failure—remove the tool and old drivers return unless habits have changed. Source: PMC

A broader meta-analysis across anti-obesity meds also shows significant regain after discontinuation again reinforcing “medication + skills” over “medication only.” Source: BioMed Central

Coach’s take: If you choose a med, build a parallel lifestyle plan from day one so your post-med life is sustainable.

Muscle loss can happen if you’re not lifting and eating enough protein.

Rapid weight loss without resistance training risks losing lean mass right along with fat. Body composition studies show absolute lean mass decreases on GLP-1s and tirzepatide (though fat loss is greater, so the ratio may improve). In SURMOUNT-1 (tirzepatide), DXA data showed significant reductions in both fat mass and lean mass. A 2024 review reports meaningful lean-mass decreases across GLP-1 and tirzepatide trials (e.g., −5–6 kg in some cohorts). Source

Semaglutide data also show shifts in lean:fat ratio with overall lean reductions. A good reminder to protect muscle with training and protein. Source

Coach’s take: Treat muscle like a non-negotiable asset. Progressive strength training (2–4x/week) + ≥1.6–2.2 g protein/kg lean mass/day is your insurance policy.

Hormones still matter in midlife. Meds don’t erase menopause physiology.

Perimenopause and menopause shift body composition (more visceral fat), insulin sensitivity and resting energy expenditure: independent of the scale. Reviews link estrogen decline with greater central adiposity and insulin resistance; midlife women often see fat redistribution even without big weight changes. Source

Mechanistically, estrogen has protective effects on insulin signaling; its decline contributes to metabolic friction. Source: American Journal of Pathology

Coach’s take: Pair any medication with habits that support hormones. Strength training, high-quality sleep, fiber-rich carbs, stress regulation. For some, evidence-based menopause care (e.g., HRT when appropriate) can improve insulin resistance markers. Source: The Menopause Society

Side effects are real. Know them & have a plan.

GI symptoms (nausea, vomiting, diarrhea/constipation, decreased appetite) are the most common and dose-related. Meta studies confirm increased GI adverse events and discontinuations versus controls; higher doses = higher risk. Source: Nature

There’s also a documented increase in gallbladder/biliary disease risk with GLP-1 RAs, especially at higher doses and longer duration (including weight-loss trials).

Coach’s take: Titrate slowly, eat smaller meals, prioritize hydration/electrolytes and loop your prescriber in early if symptoms escalate.

Lifestyle medicine wins the long game. Meds work best as a bridge, not a replacement.

High-quality studies and trials show durable risk reduction when people change habits. In the Diabetes Prevention Program, lifestyle intervention cut diabetes incidence by 58% (vs. 31% with metformin) and maintained benefit for 15+ years; Look AHEAD demonstrated sustained weight loss and broad cardiometabolic improvements with intensive lifestyle coaching  Source

Coach’s take: Use meds to create breathing room. Then use that window to install skills: protein-centric nutrition, strength training with progressive overload, walking, sleep, stress tools and community/accountability.

Where Your Medication Comes From Matters

There’s been a surge in online pharmacies and compounded versions of weight loss drugs. While they may look cheaper or more convenient, many aren’t regulated and the quality, purity and dosage of what you’re getting is questionable.

That’s why these medications should always be prescribed and monitored by a licensed physician who can:

  • Order baseline labs to check your liver, kidney and hormone health

  • Adjust dosage safely to minimize side effects

  • Monitor progress and protect muscle mass during weight loss

  • Ensure you’re not mixing the drug with something that could harm you

If you’re considering a weight loss drug, make sure your prescription is coming from a trusted, legitimate source and that you’re working with a provider who can monitor your health along the way.

✨ Bottom line: Weight loss drugs can be a great medication for many people, but they are not a magic solution.

Women over 40 need to protect their muscle, support their hormones and use lifestyle strategies as the foundation.

The medication should complement – not replace – those pillars.

Interested in Lifestyle Medicine Coaching: Connect with us here.

When you think of protein sources, nutritional yeast probably isn’t the first thing that comes to mind. In fact, it might not even be on your radar at all. But as a nutritionist and weight loss coach who’s helped hundreds of women over 40 reclaim their health, I can tell you: nutritional yeast (aka “nooch”) deserves a spot in your pantry.

This golden flake packs a surprising protein punch, offers an impressive list of health benefits, and is versatile enough to sneak into everyday meals. Whether you’re plant-based, dairy-free, or just looking to boost your protein in creative ways, keep reading—you’re going to want this ingredient in your life.

What is Nutritional Yeast?

Nutritional yeast is a deactivated yeast (usually Saccharomyces cerevisiae) that is grown on molasses or sugar beets, harvested, heated, and dried. Unlike baking yeast or brewer’s yeast, nutritional yeast doesn’t cause dough to rise and it won’t ferment anything. It has a naturally cheesy, nutty, savory flavor, making it a favorite among vegans and health-conscious eaters.

It’s available in both flake and powder form, and you can typically find it in the bulk aisle or natural foods section of your local grocery store. Popular brands include Bragg, Bob’s Red Mill, and Red Star.

Nutritional Breakdown: Why Nooch is a Protein Powerhouse

Here’s where nutritional yeast really shines. Just 2 tablespoons of fortified nutritional yeast provide:

  • 8-10 grams of complete protein
  • 3-4 grams of fiber
  • High levels of B-vitamins (including B12 in fortified versions)
  • Zinc, magnesium, selenium, and manganese
  • Zero sugar and minimal carbs/fat

What Makes It a Complete Protein?

Nutritional yeast contains all nine essential amino acids, making it one of the rare plant-based complete protein sources. That means your body can actually use it efficiently for building muscle, supporting metabolism, and keeping you full longer.

Comparing Nutritional Yeast to Other Protein Sources

Protein Source Serving Size Protein per Serving Complete Protein?
Nutritional Yeast 2 tbsp (16g) 8–10g Yes
Egg 1 large 6g Yes
Chickpeas 1/2 cup 7g No
Almonds 1 oz 6g No
Quinoa 1 cup cooked 8g Yes

Health Benefits Backed by Science

Let’s look at the science behind nutritional yeast’s benefits:

1. Supports Lean Muscle and Fat Loss

Thanks to its high protein content, nooch can help preserve muscle mass during weight loss. According to a study published in Nutrients, consuming adequate protein increases satiety, supports metabolic rate, and protects lean muscle during calorie restriction (Nutrients, 2019).

2. Boosts Energy and Brain Function

Fortified nutritional yeast is rich in B-complex vitamins, especially B12, which is essential for energy production, cognitive health, and red blood cell formation. A study published in the American Journal of Clinical Nutrition found that adequate B12 intake is linked to better mood and energy levels, especially in older adults (AJCN, 2010).

3. Immune System Support

Beta-glucans in nutritional yeast have been shown to stimulate immune cells and enhance the body’s defense mechanisms. A 2013 clinical trial found that athletes who supplemented with nutritional yeast had fewer upper respiratory infections (British Journal of Nutrition, 2013).

4. Gut Health and Digestion

The fiber in nutritional yeast feeds healthy gut bacteria and helps regulate digestion. While it’s not a probiotic itself (it’s deactivated), it can play a role in promoting better gut balance.

Ways to Use Nutritional Yeast

This is where nutritional yeast shines: it’s a stealthy flavor enhancer and protein booster. Here are my favorite ways to sneak it in:

1. Sprinkle It On:

Popcorn (hello, cheesy flavor with no dairy!)

Roasted vegetables

Baked potatoes

Avocado toast

Scrambled eggs or tofu

2. Blend It In:

Smoothies (trust me, just a tsp blends right in)

Salad dressings

Dips like hummus or guacamole

Vegan sauces and soups

3. Cook With It:

Stir into mashed potatoes or cauliflower mash

Mix into pasta or zoodles with olive oil

Add to grain bowls for extra flavor and nutrients

Recipes Featuring Nutritional Yeast

1. Vegan “Cheesy” Sauce

Ingredients:

1/2 cup cashews (soaked for 2 hours)

1/4 cup nutritional yeast

1 clove garlic

1/2 tsp turmeric

1 tbsp lemon juice

3/4 cup water

Salt to taste

Instructions: Blend all ingredients until creamy. Use over steamed veggies, grain bowls, or pasta.

2. Protein-Packed Salad Dressing

Ingredients:

2 tbsp nutritional yeast

1 tbsp tahini

1 tbsp apple cider vinegar

1 tsp Dijon mustard

1 tbsp olive oil

2 tbsp water

Instructions: Whisk together or blend for a creamy, high-protein dressing. Great on kale or quinoa salads.

3. Cheesy Roasted Chickpeas

Ingredients:

1 can chickpeas (drained and rinsed)

1 tbsp olive oil

2 tbsp nutritional yeast

1/2 tsp garlic powder

Salt and pepper to taste

Instructions: Roast at 400F for 30-35 mins until crispy. Makes a great snack or salad topper.

Can You Supplement With Nutritional Yeast?

Yes—but moderation is key. While it’s packed with nutrients, some people may be sensitive to the compounds in yeast, especially those with yeast allergies or IBD. Look for fortified versions to ensure you’re getting B12 if you follow a plant-based diet. A daily serving (1-2 tbsp) is plenty to reap the benefits without overdoing it.

Who Should Consider Adding It?

  • Vegans/vegetarians looking for complete proteins
  • Women over 40 needing more B12 and lean protein support
  • Anyone looking to boost their protein intake creatively
  • Individuals seeking immune and energy support

Things to Watch Out For

  • MSG concerns: Nutritional yeast contains naturally occurring glutamic acid, but it is not the same as synthetic MSG.
  • Fortification: Make sure your brand is fortified with B12 if you need it.
  • Storage: Store in a cool, dry place to keep it fresh for 6-12 months.
  • Final Thoughts: Nooch is the Unsung Hero of the Pantry

How Nutritional Yeast Supports a Vegan or Vegetarian Diet

For anyone following a vegan or vegetarian lifestyle, getting enough complete protein, vitamin B12, and savory umami flavor can be a challenge. Nutritional yeast—aka “nooch”—checks all those boxes and more.

1. It’s a Rare Plant-Based Complete Protein

Most plant-based proteins are incomplete, meaning they lack one or more essential amino acids. Nutritional yeast is a complete protein, providing all 9 essential amino acids your body needs to build and repair tissues, support metabolism, and maintain muscle mass.

This makes it especially valuable for vegans and vegetarians who may not get enough amino acid diversity from plants alone.

2. It’s a Vegan-Friendly Source of Vitamin B12

Vitamin B12 is almost exclusively found in animal products, which puts vegans at risk of deficiency. Fortified nutritional yeast contains 100–200% of your daily B12 needs in just one tablespoon, making it an easy and effective way to support energy, mood, and nervous system health.

🌿 Tip: Always check the label—not all brands are B12-fortified.

3. It Adds Cheesy, Savory Flavor—Without the Dairy

One of the most beloved uses of nutritional yeast is as a cheese alternative. It brings a rich, umami depth to foods without needing Parmesan or cheddar. Perfect for anyone who’s lactose intolerant, avoiding dairy, or just wants a healthier swap.

Use it in:

  • Vegan mac and cheese sauces
  • Creamy cashew dips
  • Pesto without the cheese
  • Vegan Alfredo sauce
  • Mashed potatoes or cauliflower

4. It Helps Boost Daily Protein Without Protein Powders

If you’re aiming for 60–100+ grams of protein per day on a plant-based diet, every bit counts. Sprinkling 1–2 tablespoons of nooch into meals adds 8–10 grams of protein with virtually no prep or cleanup.

  • Pair it with other plant-based proteins like:
  • Lentils
  • Chickpeas
  • Tofu or tempeh
  • Whole grains like quinoa or farro

5. It’s Versatile & Easy to Add to Almost Any Meal

Think of it as a seasoning and a supplement. You can add it to:

  • Pasta dishes
  • Popcorn
  • Avocado toast
  • Vegan egg scrambles (tofu or chickpea-based)
  • Salads and grain bowls
  • Smoothies (yes, just a little blends right in)

If you’re looking for an easy, nutrient-dense way to boost your protein intake, nutritional yeast is a powerhouse hiding in plain sight. With its cheesy flavor, high bioavailable protein, and immune-boosting benefits, it’s an ideal companion in any midlife nutrition strategy—especially if you’re trying to lose weight, manage energy levels, or cut back on animal products.

As always, balance is key. Use it to complement your meals, not replace other whole-food proteins. And if you’re unsure how to integrate it into your daily routine, that’s where a coach (hi, that’s me!) can help.

Sources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC8780597/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4012169/
https://fdc.nal.usda.gov/food-details/2411476/nutrients
https://ajcn.nutrition.org/article/S0002-9165(23)23981-7/fulltext

 

When it comes to weight loss, muscle retention, and feeling your best—especially during perimenopause or midlife—getting enough protein is non-negotiable. As a certified nutritionist and someone who has personally lost over 80 lbs in her 40s, I know firsthand how vital it is to hit your daily protein targets. But with so many options on the market, it can get overwhelming to know what kind of protein to reach for. Whether you’re building smoothies, prepping plant-based meals, or navigating supplements, this guide breaks down some of the most common questions I get from clients.

Below are some of the more frequent questions I get on protein powders and vegan protein sources. Let’s review each one:

Q: Which has more protein: silken or firm tofu, and by how much?

This is such a great question because tofu is a staple in many plant-based diets, but not all tofu is created equal.

The key difference lies in the water content: silken tofu has a much higher water content, which means it has significantly less protein per 100g serving compared to its firmer counterpart.

  • Silken tofu: ~4-8g of protein per 100g
  • Firm tofu: ~8-10g of protein per 100g

If you’re working toward hitting that 1g of protein per ideal body weight (so 130g of protein if your goal weight is 130 lbs), firm tofu gives you more bang for your buck. Silken tofu works beautifully in creamy soups and desserts, but for high-protein meals? Firm tofu is your best friend.

Q: Among the common protein powders, which one delivers the most protein per serving, and how do their digestion and nutritional profiles differ?

Let’s break it down based on absorption rate, completeness, and ideal usage:

1. Whey Protein (Isolate vs. Concentrate)

  • Whey Isolate: 25-30g protein per 30g serving
    • Leanest, fastest absorbing option
    • Low in carbs and fat
    • Great for breakfast smoothies, pre/post-workout
    • Ideal for muscle growth and fast digestion
  • Whey Concentrate: 20-25g protein per 30g serving
    • Contains more lactose (may cause bloating)
    • Higher in carbs and fat
    • Budget-friendly, still effective for muscle recovery

Absorption time: ~2 hours

Best for: Pre/post workout, quick breakfast boosts

2. Casein Protein

Fun tip: Mix casein with whey for extended muscle protein synthesis (MPS).

Study: Leucine triggers faster MPS

3. Soy Protein

  • 20-22g protein per 30g serving
  • Complete plant-based protein
  • Great for vegans and vegetarians

Note: Some individuals may have sensitivity to soy, so monitor how your body responds.

4. Pea Protein

  • 18-21g protein per 30g serving
  • Rich in iron
  • Medium digestion rate
  • Often combined with rice protein for a complete amino acid profile

Not my top pick for breakfast smoothies, but a solid option if dairy is a no-go.

5. Hemp Protein

  • 15-18g protein per 30g serving
  • Incomplete protein
  • High in fiber and omega-3 fatty acids
  • Slower digesting, better for nighttime

Bonus: It can help keep you full longer thanks to the fiber content.


So, what should you put in your breakfast smoothie?
  • Top choice: Whey isolate – fast absorption, high protein, low fat/carbs
  • Vegan pick: Soy protein (complete) or a blend like pea + rice
  • Want a mix? Combine whey and casein for both fast and slow absorption

Conclusion: Choosing the Right Protein for Your Goals

 

There’s no one-size-fits-all answer, but the best protein is the one that fits your lifestyle, digestion, preferences, and goals. As a nutritionist and weight loss coach, I always remind my clients: protein isn’t just for bodybuilders. It’s a key player in metabolism, satiety, lean muscle mass, and hormonal balance—especially as we age. The more intentional you are with your protein choices, the more you support your fat loss, muscle preservation, and long-term health.

Want help building a high-protein day that doesn’t feel restrictive? Reach out—this is what I do with every one of my private coaching clients. You don’t have to guess your way to your goals.

References: