Start Your Day Strong: The Power of 30g of Protein at Breakfast & Why Your Pelvic Floor Matters

NUTRITION
Why You Should Be Eating 30g Of Protein At Breakfast!

Your first meal of the day should have at least 30gs of protein. Hard stop.

This is because adequate protein intake in the morning is essential to maximize muscle-protein synthesis and support overall metabolic health.

But what actually happens in your body when you eat 30gs of protein at breakfast?

Here's a fascinating study that demonstrates the benefits of this strategy:

Dr. Heather Leidy examined how protein at breakfast impacts eating patterns and brain activity throughout the day. What makes this study particularly compelling is that each participant completed all three breakfast conditions, allowing us to see exactly how different breakfast choices affected the same person.

The study compared three breakfast scenarios:

• Skipping breakfast

• Eating cereal (13 grams of protein)

• Consuming a high-protein (35 grams) breakfast with eggs and lean beef

Each breakfast was matched for dietary fat, fiber, and sugar, containing 350 calories. The key difference? The protein-to-carb ratio.

Before dinner, researchers measured both brain activity and satiety hormones to understand how breakfast choices affected food motivation and hunger signals.

What they found was astonishing.

The high-protein breakfast group not only reported feeling fuller but showed decreased brain activity in regions controlling food cravings.

Their blood work revealed improved hunger hormone levels, and they naturally snacked less on high-fat and high-sugar foods in the evening.

The takeaway is clear: a protein-rich first meal helps regulate your hunger signals and reduces unhealthy food cravings later in the day.

The results also suggest that replacing breakfast skipping with a high-protein meal may help with weight management and better dietary habits.

FITNESS
Why Your Pelvic Floor Matters…Even If You Haven’t Had Kids 😉 

The pelvic floor is something most of us don’t know, think, or care about until something happens to it and its dysfunction completely changes our lives…usually once you have kids. BUT….it’s the unsung hero of the musculoskeletal system - constantly working to support our organs and help us safely & discreetly get rid of waste, while our biceps and glutes get all the glory.

The truth is, the pelvic floor can drastically change a person’s experience of life, and it happens to both men and women of all ages and activity levels. From peeing a little when you squat or jump to issues with bowel movements and more, the pelvic floor affects everyone day to day.

But here’s the good news - there are things we can do to prevent, care for, and improve pelvic floor dysfunction and its symptoms!‍

What is your pelvic floor?

First off, let’s define what the pelvic floor actually is! It’s certainly a buzzword on the internet right now - referenced all the time, but not always clearly identified.

The pelvic floor is a group of muscles and tissues that form the internal base of the torso. There are multiple layers of muscles, as well as sphincters (ring shaped muscles that control what comes in and out certain body parts), connective tissue, and fascia that contribute to all of the various jobs the pelvic floor has.

So what IS the purpose of the pelvic floor?

Well, there are a few big ones! The pelvic floor:

‍Supports the internal organs. We can think of the the pelvic floor as being located at the bottom of the torso barrel - if your torso was a barrel, the pelvic floor would be the base, responsible for supporting the weight of the barrel’s contents.

Controls flow of the urethra, anal canal, and vagina, which ultimately dictate the delay and release of urine, feces, and gas.

Helps regulate intra-abdominal pressure. Think of a soda can and the way the carbonation creates pressure against all of the sides of the can. The pelvic floor is the bottom of the can, helping to manage the pressure inside the abdominal cavity when we breathe, sneeze, brace, laugh, etc.

‍What are some common problems we see?

PARTICULARLY CONCERNING FITNESS?

Urinary incontinence - not being able to control the flow of urine during a variety of activities including jumping, heavy lifting, laughing, sneezing, running, and more.

‍Pelvic organ prolapse - the organs in the pelvic region including the bladder, rectum, and uterus descending down to the vaginal or anal orifaces. This can happen in both men and women, but is more common in women after pregnancy.

‍Pelvic Pain - pain in the pelvic area that can be acute or chronic, and may get worse during higher intensity activities such as running and lifting.

‍What are some things we can do to keep it healthy?‍

Before talking about tips, it’s important to note that personal trainers and fitness coaches are not qualified to diagnose or treat pelvic floor disorders. There are physical therapists who specialize in pelvic floor health, and we highly recommend consulting a Pelvic Floor PT if you are having any of the above symptoms!

That being said, there are some basic do’s and dont’s that can help you to protect and care for your pelvic floor:

• Don’t push into pain or ignore your symptoms. If you notice pain, discomfort, heaviness or incontinence at any point, don’t be embarrassed - reach out to a pelvic floor specialist or tell your coach/trainer! Take notes about when symptoms came on - was it during the last 20 minutes of a spin class? When you went to pick up a heavy item off the floor?

  ‍

• Relaxation vs contraction: Most of us have heard or practiced contracting some of the muscles of the pelvic floor with exercises like kegels. However, pelvic floor dysfunction can actually be a result of the muscles being TOO engaged and overactve. Practice fully releasing tension in your pelvic floor muscles.

  ‍

• Pay attention to pressure! When you breathe, hold your breath, or exert a big amount of force (think heavy squat or a big sneeze!), do you notice you’re exerting a lot of air pressure into the pelvic floor? Practice holding air in different areas of your torso - intentionally breathing into your upper back or the outsides of your rib cage can help distribute pressure more evenly.