🍽️ Why Protein Is the Cornerstone of Your Diet

PLUS: The Surprising Benefits of Deep Breathing

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Ryan Engel & Michael Pender
January 28, 2025

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TODAY’S LEVEL UP:

  • Coach’s Corner: Why protein is the cornerstone of your diet

  • Did You Know?: The surprising benefits of deep breathing

  • Question from Our Readers: How do I keep my workouts interesting?

  • Fit Trivia: Which athlete switched from NFL stardom to becoming an Olympic bobsledder?

Why Protein Is the Cornerstone of Your Diet

If there’s one macronutrient you should prioritize, it’s protein. Here’s why it’s crucial for men over 40:

  • Preserves Muscle Mass: Protein helps counteract age-related muscle loss, keeping you strong and lean.

  • Boosts Recovery: It supports muscle repair after workouts, helping you bounce back faster.

  • Keeps You Satisfied: High-protein meals reduce hunger and curb cravings, making it easier to stick to your nutrition goals.

Aim for 1 gram of protein per pound of your target body weight daily, sourcing it from lean meats, eggs, fish, or plant-based options like beans and tofu.

FROM RYAN’S DESK

Perfection is a myth. Consistency is a weapon. You don’t need to crush every workout or nail every meal. Just show up, day after day. The guy who’s consistent wins the game, while the perfectionist stays stuck on the sidelines. Progress beats perfect, every time.

Did You Know?:

The Surprising Benefits of Deep Breathing

Deep breathing isn’t just for stress relief—it’s a powerful tool for health and fitness:

  • Enhances Recovery: Deep, diaphragmatic breathing improves oxygen flow, helping your muscles recover more efficiently after workouts.

  • Reduces Stress Hormones: Controlled breathing lowers cortisol levels, which can support fat loss and better sleep.

  • Improves Focus: A few minutes of deep breathing clears your mind, enhancing productivity and workout intensity.

Practice box breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and repeat.

Question from Our Readers:

"I get bored with my workouts after a while. How can I keep them interesting?"

  • Jeff, 52, Architect, from Chicago, IL

Great question, Jeff! Workout monotony is a common hurdle. Here are a few ways to keep things fresh:

  • Try New Equipment: Incorporate kettlebells, resistance bands, or even bodyweight exercises you haven’t explored yet.

  • Change the Setting: Move your workout outdoors or try a new gym for a change of pace.

  • Set Fun Challenges: Test yourself with mini-goals like a pull-up challenge, a faster mile, or a new personal best on your lifts.

Keeping workouts dynamic keeps your motivation and results high!

Fit Trivia: Which athlete switched from NFL stardom to becoming an Olympic bobsledder?

Answer: Herschel Walker! The former NFL running back competed in the 1992 Winter Olympics as a bobsledder, showing his athletic versatility and commitment to excellence across sports.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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