The Brief Boost

Starting your day off right isn't just about starting your day; it's about laying a foundation for success. I often get asked about the "best" breakfast or diet plan. While the answer is highly individual based on your health goals, some principles hold true for everyone.

In today’s newsletter, I will be sharing the #1 secret to kickstarting your morning happier and healthier and 9 high-protein breakfast ideas to boost your body’s success throughout the day.

This is an example of the subscriber break you will see starting next week for newsletters published exclusively for my Paid Subscriber community.

Today's wellness market offers no shortage of diets, fads, health hacks, and a smorgasbord of trends to follow, and it can be easy to get lost in the mess. The Paradox of Choice comes into play and it becomes more effort just to “find the right option” than it is to actually implement it. People who see results are not the ones who are always chasing trends or constantly looking for ways to innovate their diets.

The people who see results are those that finds something that works for them and stick to it.

Even intermittent fasting can be a source of confusion, despite a wealth of significant scientific evidence to support the practice of prolonging periods of not eating and shortening the window of time in which you do consume food.

Just eat when it makes sense for you and feels good to your body.

The most important part of your first meal is not the when, but the what. 

Prioritize protein.

Whether you eat at 6 AM or noon, what you consume to break your fast is more important than when you break it. Roughly 30 grams of protein is a solid target regardless of your goals (weight loss, muscle gain, or just feeling better).

Eating a protein-rich breakfast:

• Stabilizes blood sugar

• Curbs cravings throughout the day

• Slows digestion

• Supports steady energy release

• Protects against age-related muscle loss

Protein is a metabolic superhero, keeping hunger in check and supporting consistent eating patterns for all your health goals.

If you like this article so far, and you want to continue receiving tips on living a healthier, happier life, I would love to welcome you into my Paid Subscriber community. Not only will you receive periodic newsletters and insights throughout the week, you will also get access to my developing library of articles and resources created to help you live your life, uninterrupted.

Here are 9 high-protein breakfast options to kickstart your day (aiming for 30g of protein):

1. Egg whites: Egg whites are a cholesterol-conscious choice. Add veggies and cheese to about 1 cup of egg whites. Make an omelette, frittata, egg cups, there are tons of options.

2. Ka’chava or Protein Shake: Quick and convenient. Add fruit and blend it up, use with milk or water, go wild.

3. Greek yogurt: Versatile and filling. Add a teaspoon of honey (always go local honey when possible to protect against allergies), seeds or nuts, berries, or granola for added fiber and calories.

4. Protein coffee: Caffeine and protein boost. 1 cup of protein milk or shake + 6-8oz of coffee (hot or iced) can satisfy both your need for caffeine and protein. Be careful with the add ins and sweeteners.

5. Collagen peptides: Easy to mix into anything. Add a scoop to your morning tea, water, coffee, or smoothies for added protein. There are tons of flavored and flavorless options.

6. Cottage cheese: Surprisingly high in protein. Add fruit for added fiber and micronutrients.

7. Salmon: Rich in protein and omega-3s. Add this to a slice of avocado toast or eat with some eggs.

8. Chicken: Unconventional, but effective. Have this as leftovers, in a breakfast bowl, or burrito.

9. Protein oatmeal: A classic with a protein twist. Add protein powder or collagen peptides to your oatmeal. You can make it hot in the morning, or chilled overnight oats. Throw in some fruit and honey and you’ve got a quick grab-and-go breakfast.

Look, I love a sweet breakfast as much as anyone. Cereal, muffins, lattes, French toast, pancakes—I'll eat it all. It's about balance. A bowl of cereal or a stack of pancakes alone won't cut it, but pairing it with high-protein sources can mitigate the effects and set you up for success.

So many people walk around with a bunch of disconnected facts and no idea how to strategically implement them. If you want to explore building a personalized nutrition framework and feel better in your body, I’m offering free 30-minute 1:1 sessions in honor of my upcoming 30th birthday. 🎉

Let’s work together to shift your mindset around your nutrition and create a plan that works for you.

You can book your free 30-minute session here!

Until next time, live uninterrupted.

~Coleman