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From 4 videos

Should I eat whole eggs or just egg whites?

Answered by Nikkiey Stott and her guests · Updated

The short answer

Both. Nikkiey doesn't treat it as either/or. Keep the yolk, because she says women over 40 need its cholesterol, vitamins and fats for hormone production, then add egg whites for extra protein without extra fat. Her own breakfast for three years has been one whole egg plus 100 to 150 grams of egg whites.

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  1. Nikkiey on why skipping the yolk is outdated advice for women over 40

    Plays from 4:13 · Video: 8 Foods to Build Lean Muscle After 40: A Grocery List

  2. Her daily breakfast formula: one whole egg plus 150 grams of egg whites

    Plays from 8:11 · Video: 5 Easy High-Protein Breakfasts for Women Over 40

  3. Why three whole eggs cost 15 grams of fat for only 18 grams of protein

    Plays from 1:37 · Video: 1600 Calorie Meal Plan and Grocery List, Chipotle Included

  4. Using mostly egg whites to get more food volume for fewer calories

    Plays from 1:55 · Video: Full Day of Eating at 52 in Menopause: Meals and Workout

  5. Nikkiey's take on eggs and cholesterol after three years of daily eggs

    Plays from 10:00 · Video: 5 Easy High-Protein Breakfasts for Women Over 40

The full answer

Nikkiey calls the skip-the-yolk advice outdated. In her view, the cholesterol in egg yolks is exactly what women over 40 need for healthy hormone production, and when you toss the yolk you're also tossing vitamins and fats your body uses to regulate estrogen, progesterone and testosterone. As she puts it, the yolk isn't your enemy, it's your hormone helper. Her caution is about what goes with the egg: cooking in excess oil or adding sugary ketchup can undo the benefits.

The reason she still leans on whites is simple math. She explains that each whole egg carries about 5 grams of fat, so three eggs give you roughly 15 grams of fat for only about 18 grams of protein. Egg whites are close to pure protein, so you can pour more, hit your protein target and get a bigger plate of food for fewer calories. Her template:

  • One whole egg for the yolk's benefits
  • 100 to 150 grams of egg whites on top
  • About 25 grams of protein from the 150-gram version without overdoing fat
  • Two whole eggs max if you're also having avocado or other fats that day

On cholesterol, Nikkiey says the egg debate has changed and that processed foods eaten the rest of the day are more likely what raises cholesterol. She shares that she has eaten the same eggs every morning for three years and is fine. That is her experience and view, not a medical verdict, so if cholesterol is a concern for you, talk it through with your doctor.

The takeaway: it was never about cutting the yolk. Build the meal so the whole egg supports your hormones and the whites carry the protein.

From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.

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