Protein First, Then Everything Gets Easier
Stronger Morning, Softer Light
Start the day with 35 to 40 grams of protein, then watch cravings quiet down and energy stay steady.
I have seen this play out for decades with clients and in my own life. Most people think willpower is the problem when breakfast is the real lever. Coffee and a quick carb, then white knuckling until lunch. By mid afternoon the body is asking for rescue. Change the first meal, and the day gets easier.
Why protein first works
Protein is the raw material for strength, metabolism, and satiety. As we get older our muscles need a stronger signal to repair and grow. A breakfast that lands around 35 to 40 grams gives you that signal. You feel fuller, your blood sugar stays steadier, and your choices get simpler the rest of the day.
• Aim for 25 to 30 grams of protein at each meal. Breakfast is non-negotiable.
• If you train, a little more is helpful.
• Keep the focus on whole foods. Add smart supplements only if needed.
The 3-Minute Protein Plate
Choose one anchor protein, add one small booster, then fill the rest of the plate with fiber and color. Keep it on repeat.
• Eggs and salmon, 3 eggs 18 g, 100 g smoked salmon 20 g, greens and berries
• Greek yogurt bowl, 1 cup Greek yogurt 20 g, 1/2 scoop whey 12 g, 2 Tbsp hemp seeds 6 g
• Plant based scramble, 300 g extra firm tofu 24 g, 1/2 cup edamame 8 g, 2 Tbsp hemp seeds 6 g
Download the printable with six ready plates: 3-Minute Protein Plates PDF → Grab Here
My approach to nutrition, and why it can work for you too
My approach to nutrition is both practical and soulful. I start by prioritizing protein, aiming for 25 to 30 grams per meal. That is always the first thing I look at. From there, I focus on fiber and a rainbow of whole foods that truly nourish my body.
Beyond numbers, it is about what makes me feel good. I have a routine that works for me, one that is easy to maintain and feels right. I know my regular rotation, and I still play. I try new ingredients and flavor combinations to keep things interesting.
It was not always this easy. I used to feel overwhelmed by conflicting advice, never sure if I was doing enough or doing it right. When I built a sustainable rhythm around protein, fiber, and whole foods that fit my life, everything changed.
It is not too late for you either. Whether you are starting from scratch or feel like you have tried everything, you do not need more confusion. You need the right framework. Simple, sustainable, and kind to your nervous system. Effective for your body.
That is exactly what I teach inside The Ageless Reset Program.
Ready to build a routine that sticks.
Join the Waitlist → I’m Ready
Prefer to talk it through. Reply to this email with your phone number and a good time to call and I will reach out.
If you are reading this on the blog, email me at kim.bodybrilliance@gmail.com with your number and a time that works for you.
One week experiment
• Target 35 to 40 grams of protein at breakfast, 5 of 7 days
• Add a short Zone 2 walk after lunch, 10 to 20 minutes
• Notice your late morning energy, afternoon cravings, and evening hunger
If you miss a morning, take the Two-Minute Reset later. Drink a quick shake with 25 to 30 grams of protein and take a five minute walk. Back on track.
Soul work
Mantra: I feed my morning with what builds me.
Micro ritual: Before the first bite, place the protein on your fork, take one slow breath, then say the mantra. You are training your brain to choose support on repeat.
Ready to go deeper
If coasting feels riskier than changing, this is your moment. Join the Ageless Reset waitlist, get the breakfast quick start, and let us build strength you can feel.
• Join the Waitlist →I’m Ready
• Prefer a conversation. Reply to this email with your phone number and a good time to call and I will reach out.
Blog readers can email kim.bodybrilliance@gmail.com with the same info.
