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Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

Huberman Lab

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Protein Intake for Breakfast 30-50g

The first meal of the day, particularly for skeletal muscle health and metabolic health, is crucial as it sets up the body metabolically. For individuals who are young and healthy, the timing of the first meal may not be as critical due to the body's efficiency in withstanding protein degradation. However, as individuals age, especially in their 60s, delaying the first meal might negatively impact muscle health. Consuming between 30 to 50 grams of dietary protein in the first meal is essential to stimulate muscle protein synthesis, improve overall muscle health, affect the brain, enhance satiation, and influence gut peptides that regulate appetite for subsequent meals. Research shows that a protein-rich first meal can enhance willpower and reduce the likelihood of choosing unhealthy foods later in the day.

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