Tips, Recipes & Strong Opinions
Hate protein shakes? You can still hit your number. A food-first plan to stack protein across the day - no blender, no chalky aftertaste, no new routine - with a zero-shake day that lands near 100g.
Forget the bro-science and the influencer math. Here's what the research actually says about daily protein - how much, why it matters, and the one habit that quietly decides whether you hit your number. With tables, a chart, and zero shouting.