8d • The Daily Thrive
I cannot stress this enough...
If you’ve been around here for a while, you already know one thing I will never stop talking about.
Protein.
Because muscle is the key to longevity.
Not aesthetics.
Not the number on the scale.
Muscle.
Muscle supports:
• metabolism
• bone density
• blood sugar regulation
• injury prevention
• independence as we age
If your goal is a long, capable, high-quality life, protein matters.
A lot.
Regardless of age, gender, or specific goals, a good standard is:
1 gram of protein per pound of your ideal body weight.
Don’t overthink this.
For me as a 5'3" female athlete, my sweet spot is 127–137 lbs, so my daily minimum is 130g of protein.
Truthfully?
I’m over that about 80% of the time and almost never under it.
Not because I’m perfect.
Because I’ve built systems that make it easy.
Here’s why prioritizing protein matters so much:
You stay fuller longer
Protein is the most satiating macronutrient.
It helps regulate blood sugar
Which means fewer cravings and less of that afternoon crash.
Your body is largely made up of protein
Besides water, protein is literally one of the primary building blocks of your body.
It drives body composition
I weigh about the same as I did 4 years ago…
…but my body composition is completely different.
Now let me be clear.
Yes — you can hit your protein through whole foods.
Chicken
Eggs
Fish
Steak
Greek yogurt
And I eat all of those.
But let’s be honest…
Doing that every single day can get hard… and boring.
This is where high-quality protein supplements become a tool that makes consistency easier.
For me personally:
☕ Protein coffee daily
I never miss coffee… so this makes protein effortless.
Phormula-1 Cafe Lattehttps://1stphorm.com/products/phormula-1?a_aid=AshlynnDohman&a_bid=f25fbf17
PLUS unflavored Collagen with Dermavalhttps://1stphorm.com/products/collagen-with-dermaval/?a_aid=AshlynnDohman&a_bid=8295b1e7
That alone gets me 40+ grams of protein first thing in the morning.
And if you’ve never tried clear protein…
Game changer.
Especially for someone like me who doesn’t drink alcohol anymore.
A protein Arnold Palmer after a workout??
Yes please.
Phormula-1 Clearhttps://1stphorm.com/products/phormula-1-clear/?a_aid=AshlynnDohman&a_bid=60961e8d
And now with the new ready-to-drink protein shakes from 1st Phorm (not released yet! review coming soon!), hitting your daily protein target with high-quality ingredients is easier than it has ever been.
No excuses.
Just systems that support your health.
If you’ve been following me for a while and haven’t taken action yet, consider this your nudge.
Start simple.
Start consistent.
Your future self will thank you.
If you want help figuring out how much protein you should actually be eating, send me a message and I’ll help you dial it in. 💪.
THRIVE>SURVIVE
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I cannot stress this enough...
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