At the start of a new year, I like to zoom out and think about anchor habits — the habits that quietly hold everything else together, no matter how busy or unpredictable life gets.

One of my most important anchors is building protein-centric meals. Not because it’s trendy or easy, but because it supports steady energy, focus, and strength in a way that compounds over time.

Rather than overthinking daily protein targets, I often encourage people to start with one simple place: aiming for a protein-forward first meal. It’s not a rule — just a steady starting point that tends to ripple out into better energy and fewer crashes later in the day.

It seems like everyone is talking about protein right now—and for good reason. 

If you’re looking for a simple way to feel energized, curb cravings, and support your metabolism, start with a protein-packed first meal.

Most people under-eat protein early in the day, leading to energy crashes, mindless snacking, and that 'hangry' feeling by mid-afternoon. 

But when you give your body a solid serving of high-quality protein in the morning, you set yourself up for steady blood sugar, sustained energy, and naturally eating less throughout the day. 

Plus, protein plays a crucial role in muscle health, keeping you strong and supporting metabolism as you age.

Why Prioritizing Protein at Breakfast is a Game-Changer

I love the way celebrity chef Seamus Mullen looks at the notion of health.

As a person struggling with Rheumatoid Arthritis who almost died in his thirties, he had to push away the perception that he was doomed by this disease.

He knew he could manage his illness better than what he was doing.

The starting point for him, in his words, was this:

“The first step to becoming a healthy person is believing you can be healthy.”