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(Estimated read time: 2 minutes)

There’s one simple tweak that can change how the rest of your day feels:

Make sure your first meal includes a solid source of protein.

Not just cereal.

Not just a banana on the way out the door.

Something with real substance — eggs, Greek yogurt, protein shake in your coffee.

(Goated invention by the way.)

Protein-packed morning milkshake slaps.

Anything with 20–30g of protein to anchor your morning.

(The article below is AMAZING! 👇)

Because the first meal of the day sets your body’s rhythm.

And protein does something most people underestimate — it stabilises you.

It flattens blood sugar spikes.

It keeps you full for longer.

It calms that creeping urge to snack an hour later.

And it even supports better focus and energy.

And does not have to be for breakfast.

If you’re like me and just slam coffee until lunch, make sure your lunch is protein-packed.

Or, get an easy 20-30g in at breakfast.

Makes it easier to hit your protein goals and is low maintenance.

Your body’s especially sensitive to food signals in the morning.

What you eat first doesn't just satisfy your hunger — it shapes your hormones (ghrelin - the hunger hormone), your energy, and your cravings.

Skip protein at breakfast, and your blood sugar will likely spike and crash.

Eat enough protein early on, and you’ll likely eat less overall, not because you’re forcing it, but because your body feels steady and satisfied.

You don’t need to track or overhaul everything.

Just make sure your first meal of the day includes something like:

Even better if it’s paired with healthy fats and some fiber.

But the key is protein.

Want a quick guide to realistic high-protein breakfasts?

Reply with “BREAKFAST” and I’ll send you one.

That’s all for this week! Any questions?

I answer all DMs on my socials, or reply to this email! 📨

See you next week,

Hugo.