Protein
Build, repair, and preserve — protein is non-negotiable.
Why it matters
Protein provides the amino acids your body needs to repair muscle, build enzymes and hormones, keep you full, and protect lean mass as you age. After 40, prioritizing protein becomes critical — natural muscle loss accelerates without it. Aim for ~0.7–1g per pound of body weight, spread across the day.
Benefits
Practical habits
- 1Eat 25–40g protein at every meal
- 2Start the day with a protein-forward breakfast
- 3Keep easy options ready: eggs, Greek yogurt, jerky, Phoenix Fuel
- 4Anchor each plate around a palm of meat/fish or 1 cup dairy/legumes
- 5Use a shake to fill gaps — never as your only protein source
Hit at least 30g protein at your next meal. Check your daily protein on the dashboard.
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Educational only. Not medical advice — talk to a healthcare provider for personalized guidance.