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That’s the estimated number of cells that make up our human bodies.
When these cells get the right amount of circulation, respiration, stress, recovery, fuel, and building materials, there’s a high likelihood we’ll feel and perform the way we want to.
When they don’t, we don’t.
A bit of daily exercise can help with circulation, respiration, and even providing the right amount of stress.
Sleeping 7-9 hours can help check the recovery box.
It’s when you get to the fuel and building materials that things seem more daunting.
Food was once the hero of human survival.
It was a simple equation:
✅ Find food
✅ Eat it
✅ Live another day
Now, eating too much food has become a significant problem for many areas of the world.
A once-simple survival equation has turned into:
🔹 Find food.
🔹 Check if it’s organic, non-GMO, small-farmed, pasture-raised, or grass-fed.
🔹 Post on social media to shame others who didn’t scrutinize their food.
🔹 Eat it in perfect portions based on your percentage of muscle mass.
Eating to improve energy, body composition, and overall health has been made to seem complex and overwhelming, but it doesn’t have to be.
Most of us eat a pretty consistent diet with a few go-to breakfast, lunch, and dinner options.
Improving these meals to better fuel and build your cells often requires a few “tweaks” rather than a total overhaul.
I want to share how to make breakfast, lunch, and dinner opportunities instead of obstacles for health, energy, and weight management.
If you’re a die-hard intermittent faster that has seen the results you want, do your thing if it keeps working for you.
But for most, a daily breakfast slightly higher in protein, fiber, and healthy fat can improve long-term health and weight management.
👉 EAT breakfast.
Mornings can be hectic, but breakfast doesn’t need to take much time to prepare.
The morning is also hectic from a physiological standpoint. A meal higher in protein, fiber, and fat (PFF) with moderate carbohydrates can help stabilize your energy and metabolism for the rest of the day.
PFF digests slowly, giving you a steady “trickle” of energy instead of an all-at-once rush.
You’ll be less hungry, even at night, and your energy will be more consistent.
Sugary breakfasts, on the other hand, put you on an energy roller coaster.
Breakfast doesn’t need to be an elaborate show.
Here’s how to tweak your current breakfast habits so they give your cells better fuel and building materials, allowing you to feel and perform like you want to.
🥚 Whole eggs: Scientists call them the “perfect protein.”
🥄 Yogurt: Greek yogurt is higher in protein, but regular plain yogurt is great too. Buy plain and add fresh berries and honey for sweetness. This version has less sugar, more protein, and an antioxidant boost.
🥜 Nuts/nut butters: A quick, protein-and-fat-rich option.
🍞 Instead of buttered toast or a bagel, opt for whole wheat bread with nut butter. The added protein and fiber slow digestion and give you steady energy.
🥣 Swap sugary oatmeal packets for instant oats made with water or milk. Add fresh berries, a little honey, and nuts or nut butter for extra fuel and building materials.
🚀 If you’re too busy to cook, grab a handful of almonds and a piece of fruit as you head out the door.
🧐 Consider how you could modify your current breakfast to highlight more PFF.
Usually, it’s merely a factor of more of one thing, less of another.
When it comes to morning fuel, PFF is your BFF!
