A 1-minute, Monday-Friday email, to help busy professionals move more, eat better, and think clearer.
Mano Minute (3/13): Does protein timing actually matter? 🥩
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Mano Minute (3/13): Does protein timing actually matter? 🥩 Yes and no. Protein timing matters, but only once you are already hitting your daily protein target. If you are not getting enough protein in a day, when you eat it is irrelevant. Get the total right first. Then we can talk timing. Once you are dialed in on daily intake, here is what I recommend. Make your first meal your highest protein meal of the day. You have just come off an 8 to 12 hour overnight fast. Protein is the most satiating macronutrient we have, meaning it keeps you full longer than carbs or fat. Starting the day with a high protein meal sets you up to feel less hungry and make better choices throughout the day. Then, get 20 to 30 grams of protein within an hour after your workout. This is often called the anabolic window, the period when your muscles are most primed to absorb protein and begin the repair process. You just put in the work. Do not skip the step that makes it count. After that, spread the rest of your intake across your remaining meals. Do not stress about perfect distribution. Consistency matters more than precision. The hierarchy is simple. Hit your daily target first. Then use timing to get more out of what you are already doing. TIP: If you are not sure how much protein you need daily, a simple starting point is 0.7 to 1 gram per pound of bodyweight. Get that right before worrying about anything else. |
Mano Minute
A 1-minute, Monday-Friday email, to help busy professionals move more, eat better, and think clearer.
Mano Minute (3/20): The 12 years no one talks about ⏳ The average lifespan in the United States is 76.1 years. The average healthspan is 63.7 years. That is a 12 year gap. Healthspan is the number of years you live in good health, free from chronic disease, disability, and significant decline. Lifespan is just how long you are alive. Most conversations about longevity focus on living longer. But the more important question is how you are living during those years. That 12 year difference...
Mano Minute (3/19): Your brain can only handle four habits at a time 🔄 We try to change too many things at once. New diet, new workout plan, better sleep schedule, daily journaling, less screen time. All at the same time. And by week three, most of it falls apart. Here is why. The human brain cannot sustainably stick to more than about five new habits at a time. And even five is pushing it. The more decisions you have to make each day about new behaviors, the faster your willpower runs out....
Mano Minute (3/18): What happens while you sleep 🧠 For a long time, I thought sleep was just one thing. You close your eyes, you rest, you wake up. Turns out, there is a lot more going on. Your brain cycles through distinct stages throughout the night. The two main categories are NREM and REM. NREM stands for Non Rapid Eye Movement sleep. This is where your body does its physical repair work. Tissue rebuilding, immune system strengthening, and growth hormone release all happen here. NREM...