How much protein should I eat at breakfast after 40?

Most breakfasts that feel healthy come in well under that number. On Ep. 330, Nikkiey points out that two eggs is only about 12 grams of protein, roughly 6 grams per egg. In her high-protein breakfast video, she says a typical clean breakfast of granola, fruit and almond milk may have about 10 grams. Her view is that this is not a meal. It sets you up for a crash that you then blame on your age. You can eat a beautiful, whole-food breakfast and still miss the mark if you don't hit the protein minimum. She starts her own day with 35 grams.

She also explains why skipping breakfast or eating light catches up with you. After 8 to 12 hours without food overnight, giving your body nothing leads to an energy drop, brain fog and cravings by lunch. That isn't a willpower problem. Nikkiey says your blood sugar tanked. She says blood sugar regulation becomes more sensitive in perimenopause and menopause. On Ep. 330 she puts it bluntly: if you start your day with just carbs and fats, you will chase hunger all day. With protein at breakfast, she says you won't be hungry again within two hours.

Breakfast is one piece of your daily total. In her 10-step fat loss video, Nikkiey gives a daily protein target of 0.8 to 1.0 grams per pound of body weight. On Ep. 330 she gives a range of 0.7 to 1 gram and says she personally goes with 1 gram per pound. She also says to spread protein across 3 to 4 meals rather than saving it for dinner.

If you're nowhere near that now, build up gradually. She suggests adding about 5 grams per meal, or about 20 grams per day. A protein shake can add 20 to 25 grams. Treat your breakfast like a uniform you put on every morning, not a menu you pick from on good days.