Everyone’s doing plant protein hype. I’m doing the opposite
Why I break my fast with 35 g of whey isolate
Hola amigos,
Vacation is finally over in 3 days. Looking back, I realised I never really had a vacation. It was an extreme lack of planning on repeat. My immune system (or my stomach, or both) took the hit.
I’ve been sick for three days: weak, sore, like I’d been run over by a train. This is what happens when you’re great at preaching…and not great at listening to your body.
Anyway, I did read a lot. And I pulled together this newsletter packed with actionable advice you can use today. Picture this:
Tuesday, 11:05 a.m.
Boardroom’s warm. Someone unwraps a croissant the size of a pillow. You’re an hour from your first bite, running on caffeine and grit. The meeting drifts; your focus does too. You promised you’d train later, but right now your body is whispering for sugar.
That used to be my loop. Then I flipped one small switch: I open my eating window with whey isolate, and go plant-forward after. Not because plants aren’t brilliant (they are). Because the first move after a fast needs to do one job exceptionally well: PROTECT MUSCLE.
The longevity frame (minus the noise)
Healthspan = how well you live, not just how long.
It sits on five pillars: exercise, nutrition, sleep, emotional health, exogenous molecules.
Start with strategy, then choose the small levers you’ll actually pull on stressful, travel-heavy weeks.
Strategy #1 for most busy dads: don’t lose muscle.
Muscle keeps you upright, stable, insulin-sensitive, and hard to knock over. Lose it and everything else gets harder: balance, bones, mood, even your risk from simple falls. Once you’re in a frailty spiral, climbing out is slow.
September: 2 Private Coaching Places
If you’re an executive (40–55) with health markers to fix and visceral fat to drop, I’m opening 2 one-to-one spots for September 2025.
What this is: a 20-minute diagnostic to map your next 90 days.
What it isn’t: a sales pitch. You’ll leave with 1–2 concrete actions either way.
*If you’re not a fit, I’ll point you to a better route. There’s nothing to buy on this call.
Why I break a fast with whey (and still eat mostly plants)
When you end a fast, your body is primed for clear instructions.
A 30–40 g hit of high-quality protein turns on muscle protein synthesis and steadies appetite for hours.
Whey isolate is fast, complete, portable, and typically very low in lactose — perfect when your calendar doesn’t care about your macros.
Plant proteins can work, but most need bigger portions or blends to match the amino acid punch (especially leucine).
How much leucine? Roughly 2–3 g per meal to flip the switch. A standard 30–40 g whey isolate serving gets you there without a mountain of food.
Fasting note: long or aggressive fasting often misses protein targets and can cost lean mass — exactly what we’re trying to protect. Keep the tool; avoid the trap.
What this looks like in real life (not Instagram)
0–15 minutes after you break your fast
Drink 30–35 g whey isolate.
Protein coffee is fine.
Result: steadier energy, muscles get what they need.
Lunch & dinner (plant-forward)
Build your plate: ½ veg, ¼ carbs (rice/potatoes/grains), ¼ protein (beans/tofu/tempeh) + olive oil.
If protein is light, add 20–30 g more (another scoop or a dense plant protein).
Aim: 30–40 g protein per main meal.
Strength training — 2 sessions/week (~45 min)
Do the basics: push, pull, squat, hinge, carry.
Progress +1 rep or +1–2 kg each week.
Daily “stability snacks” (5 min)
Pick 1–2:
Suitcase carry up the stairs (1–2 trips each side).
Dead hang for 60 seconds (break into small sets if needed).
Slow split squats (6–8 per leg).
The plant-plus-whey peace treaty
I’m not anti-plant. I’m anti-fragile.
Plants fill your fibre, micronutrient, and satiety buckets. Whey handles the precision job right when you need it most.
Think 80/20: 80% plants over the day; 20% whey to guarantee the quality and timing of protein when life is messy.
The result: fewer 11 a.m. crashes, stronger sessions, and a quieter 4 p.m. snack monster.
A simple week to test it (copy/paste)
Mon–Fri: break your fast with 30–35 g whey. Two short lifts (45 min).
Sat/Sun: same start, relaxed meals with family.
Track three things:
Energy at 11 a.m.
Cravings at 4 p.m.
One lift you care about (did it move up?)
💬 FAQs (quick hits)
Isn’t animal protein bad for longevity?
Context matters. For active adults with healthy kidneys, higher protein supports muscle and metabolic health. Prioritise quality, overall diet pattern, and biomarkers over ideology.
Can I stay vegan?
Yes — just engineer it. Use complete blends, larger boluses, or add essential amino acids. The goal is the amino acid dose, not the badge.
Do I have to give up fasting?
No. Keep your window. Just front-load protein when it opens so you don’t starve your muscle while you’re being “disciplined”.
Start tomorrow (one rule)
Drink your protein before you open your inbox.
Do it five weekdays. If your 11 a.m. and 4 p.m. feel better — and your next lift moves — keep it.
That’s it for today!
Hasta la vista, amigos!