The Genius Life 501: High Protein Is Not a Fad – Why It’s Essential for Brain Health, Aging, and More | Rupy Aujla, MD
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Jul 23, 2025 
Dr. Rupy Aujla, a medical doctor and founder of The Doctor’s Kitchen, discusses the vital role of high protein in health, aging, and brain function. He shares insights on incorporating protein into breakfasts for better appetite control and weight management. The conversation highlights the gut-brain connection, emphasizing probiotics' benefits. Aujla also critiques protein sources, stressing personalized dietary choices and the importance of plant diversity. Humor and anecdotes make the science of nutrition both engaging and accessible.
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Protein at Breakfast Curbs Cravings
- Most people underconsume protein, especially at breakfast, which leads to hunger and cravings throughout the day.
- Increasing breakfast protein naturally reduces calorie intake and supports weight maintenance without counting calories.
Boost Protein at Breakfast
- Use breakfast to deliver a significant portion of your daily protein needs, aiming for about 40 grams per meal.
- Prioritize high-protein foods at breakfast to reduce mid-morning hunger and unhealthy snacking.
Higher Protein Needs Than Guidelines
- Current guidelines recommend 0.75 grams protein per kilogram, but recent research suggests 1.2 to 1.6 grams is healthier, especially for active or older people.
- Exceeding 1.6 grams/kg risks calorie surplus, so balance protein intake with total calories to avoid metabolic harm.
