Protein Timing & Quality: The Real Energy Reset

I used to think I needed more coffee to wake up. Turns out, what I needed was protein. When I started drinking water and eating protein before coffee, it was like flipping a switch — no more jittery cortisol crash by 10 a.m. Your latte isn’t breakfast. Protein is the real reset button.

1. Why 20–30g per meal is the magic range
This isn’t about bodybuilder macros. It’s about giving your liver, muscles, and hormones enough steady fuel to work with. Under 20g, you’re just snacking.

2. Water + protein before coffee — the cortisol tamer
Coffee on an empty stomach spikes cortisol. Pair it with water and protein first, and your adrenals breathe a sigh of relief. Think of it as cushioning the fall.

3. Animal vs plant protein: bioavailability matters
Animal proteins are easier to absorb and come with co-factors (like B12 and heme iron). Plant proteins can work — but watch the anti-nutrients, and don’t expect your body to run on lentils alone.

4. Pressure cooking legumes/quinoa to reduce gut irritants
If you do lean on plants, cook smart. Pressure cooking reduces lectins and phytates so your gut isn’t left wrestling with its dinner.

Protein isn’t just “macros” — it’s stability, focus, and calm. Start your day with it, and you may discover you don’t need that third cup of coffee after all.

🌿 Brenna May, NTP
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Next Up: 👉 Mineral-Rich Living: Your Body’s Electrical System