It’s time to dispel the myths that keep so many from making meaningful progress:

Myth 1: Fat Makes You Fat

This myth has been around since the low-fat craze of the 80s. However, research shows that dietary fats, particularly those from animal sources, are essential for hormone production and energy metabolism (Hodge et al., 2020). Without them, your body struggles to maintain balance, leaving you lethargic and foggy.

Myth 2: Protein Is Only for Bodybuilders

Many believe protein is only necessary for athletes or gym enthusiasts. Yet studies reveal that after 40, we naturally lose muscle mass (sarcopenia). Adequate protein intake (1.2–2.0 grams per kilogram of body weight) can help maintain strength and functional mobility (Moore et al., 2014).

Myth 3: Cardio Is the Best Way to Stay Fit

While cardio has its place, it doesn’t address muscle loss or the metabolic slowdown that comes with aging. Strength training builds lean muscle, increases bone density, and improves metabolism far more effectively than cardio alone (Westcott, 2012).

Here are scientific references supporting the benefits of consuming high animal protein and fat in the first meal of the day, particularly for individuals with low muscle mass, digestive issues, and diabetes:

1. High-Protein Meals Improve Muscle Mass and Function

• Reference: Paddon-Jones, D., & Leidy, H. (2014). Dietary protein and muscle in older persons. Current Opinion in Clinical Nutrition & Metabolic Care, 17(1), 5–11.Findings: Consuming high-quality protein early in the day supports muscle protein synthesis, particularly in older adults, helping combat sarcopenia (age-related muscle loss).

• Reference: Moore, D. R., Churchward-Venne, T. A., Witard, O., Breen, L., Burd, N. A., Tipton, K. D., & Phillips, S. M. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older adults. The Journal of Nutrition, 145(2), 215–219.Findings: High-quality animal protein in meals stimulates muscle repair and growth, which is critical for individuals with low muscle mass.

2. Protein-Rich Meals Support Digestive Health

• Reference: Veldhorst, M. A., Nieuwenhuizen, A. G., Hochstenbach-Waelen, A., Westerterp-Plantenga, M. S., & Engelen, M. P. (2009). A breakfast with protein improves satiety during the day. Obesity (Silver Spring), 17(6), 1234–1239.Findings: A high-protein breakfast improves digestion, satiety, and glycemic response, potentially aiding those with digestive issues.

• Reference: Murray, J. A. (2007). The microbiome and its role in irritable bowel syndrome. Gastroenterology Clinics of North America, 36(1), 81–92.Findings: Protein digestion provides amino acids critical for gut repair, especially beneficial in conditions like IBS.

3. Protein and Fat for Blood Sugar Control in Diabetes

• Reference: Gannon, M. C., & Nuttall, F. Q. (2004). Effect of a high-protein, low-carbohydrate diet on blood glucose control in people with type 2 diabetes. Diabetes, 53(9), 2375–2382.Findings: High-protein meals improve blood glucose control in individuals with type 2 diabetes by reducing postprandial blood sugar spikes.

• Reference: Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annals of Internal Medicine, 142(6), 403–411.Findings: Meals rich in protein and fats (low in carbohydrates) stabilize glucose and insulin levels, aiding diabetes management.

4. Animal Fats for Hormonal and Energy Support

• Reference: Calder, P. C. (2015). Functional roles of fatty acids and their effects on human health. Journal of Parenteral and Enteral Nutrition, 39(1_suppl), 18S–32S.Findings: Healthy animal fats provide essential fatty acids critical for energy metabolism, hormone regulation, and cellular repair, which are vital for maintaining health in older adults.

• Reference: Volek, J. S., Sharman, M. J., & Forsythe, C. E. (2005). Modification of lipoproteins by very low-carbohydrate diets. The Journal of Nutrition, 135(6), 1339–1342.Findings: Consuming fats as part of a balanced diet improves lipid profiles and reduces insulin resistance, which is beneficial for diabetics.

Summary

These studies underscore the benefits of starting the day with a meal high in animal protein and fats, which helps:

1. Preserve muscle mass by boosting muscle protein synthesis.
2. Support digestion by improving satiety and gut repair.
3. Manage diabetes by stabilizing blood sugar and reducing insulin resistance.

Here are 10 delicious first meal recipes that is designed to stimulate any palate yet deliver superior results. Feel free to simplify or glamorize any or all of these recipes.

Solution: Incorporate non-meat protein sources like organic soy, Greek yogurt, cottage cheese varieties, and eggs. For fats, use coconut oil or olive oil.