In health, we often get lost in the weeds — chasing fancy superfoods, buying detox teas, and swapping precious minutes for distractions that don’t move the needle.
That $20 organic smoothie? It’s fluff. Your liver doesn’t need help detoxing. Here’s the reality: foundational health is rarely sexy or Instagrammable.
Before booking your next cryotherapy session, let’s talk protein.
No matter your nutrition philosophy, your body needs amino acids to build and maintain muscle — especially as you age. Our ability to digest and absorb protein declines over time, making it even more critical to actively prioritise.
Hitting your protein target requires intention. Most people need 1–1.5 grams per kilogram of lean body mass daily. For a 60kg person, that’s 60–90 grams — not easy to hit by accident.
Not all protein sources are created equal. Protein per 100g:
- Chicken Breast: 31g
- Salmon: 20g
- Soybeans: 36g (raw) or 17g (cooked)
- Eggs: 13g
- Greek Yogurt: 10g
- Lentils: 9g
- Almonds: 21g
And remember: we don’t absorb all the protein we eat. Digestion, food quality, and preparation all affect how much our body actually uses.
Protein is also highly satiating, making it an effective tool for managing body composition.
Challenge: Track your protein for the next 3 days. You might be surprised at how much (or little) you’re getting.
Further reading: Performance Health: Your Minimum Effective Dose · The Counterintuitive Science of Balance · Why We Need to Move On from Biohacking
Related reading: Exhaling Fat
