Bio-Hacks with Coach Sam || Bio-Hack #4 – Protein & Veggies

Bio-Hack #4: Protein & Veggies at Every Meal

I hope your sleep has improved with last week’s bio-hack.

What changes have you noticed?

This week might be my favorite hack.

Bio-Hack #4: Include protein and veggies at every meal. A protein-rich diet has been found to increase satiety and decrease overall caloric intake, aiding weight management. Simultaneously, veggies’ high volume and fiber content can help slow digestion, keeping you full and curbing overeating. A study in the Journal of Nutrition suggests high fiber and protein diets result in lower overall energy intake due to these satiating effects.

This week, take a moment to assess your plate at each meal.

Can you add more protein or fiber-rich produce?

My favorite high protein sources are always lean meats. You can use low-fat or nonfat dairy, egg whites, protein powders, and even tofu/seitan if you are vegan.

See you next week for our final bio-hack