…and I promise nothing in here is going to say NO TREATS! Plan for what you need: Here is my biggest down fall personally when we travel: I get hungry in between meals and it happens FAST. It can take us a longer time to figure out where we want to go for meals (often because I like trying to find the best gluten free options wherever we are so we can try fun things like Cinnamon Bun Pancakes) and inevitably I get very cranky because I’m too hungry. Solution: Snacks. I KNOW THAT SOUNDS TOO…

Here’s an example of a massive takeaway I had with a patient this week. We agreed together to commit to 1 week of him tracking so we had some better data to work with. On the call, he entered the breakfast he had that morning, a protein smoothie, to see how the app worked. This is what he had: ⬇️ ⬇️ ⬇️ Here’s what I’m seeing: He needed more protein – another 2T of this particular powder would put him in a good spot at over 30 g. We are working on more than this for him but have a set…

The first meal of the day offers your body an enormous opportunity to turn on Muscle Protein Synthesis. This is your body’s ability to build and protect skeletal muscle simply through the amino acids you’re eating in your protein foods. You want to make sure you’re getting at least 30 g of animal protein in. When you do that, you’ll be getting the amount of leucine (just an amino acid) needed to turn that Muscle Protein Synthesis on. Toast & Eggs Great foundation! 2 eggs = about 12 G protein…

A go-to guide for those sneaky life moments you just KNOW are going to trip ya up! Travel: Plan the meals where you know you want to allow for treats or indulgences and don’t feel badly about it. The rest of your meals, make them as close to optimal as you can. Thinking about caloric intake on a week to week basis instead of day to day (or even meal to meal) can be really helpful in these moments. Focus on protein: eggs at breakfast meals, protein shakes you can easily bring with you, if your…

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