Welcome to Wellness Wisdom—Your Weekly Guide to Thriving After 50
Each week, you’ll find simple, effective health tips, inspiring insights, and practical strategies designed to help you feel your best—physically, mentally, and emotionally.
No matter where you are on your wellness journey, we’re here to support, encourage, and walk alongside you every step of the way.
Let’s keep growing stronger, healthier, and more energized—together.
Wellness Wisdom Weekly - Your Guide to Living Well After 50
Wellness Wisdom Weekly - Your Guide to Living Well After 50
January 2026 Issue 38
January 2026 Issue 38
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As we move higher up the Pyramid of Everyday Wellness, the habits become less about survival and more about sustained vitality.
Pyramid Newsletters
Pyramid Newsletters
Issues 33 - 36 Level 1: The Foundation — "Simple Shifts, Big Gains" _These four habits are easy wins. They're low effort, high return—and perfect for everyone, no matter your age or ability.
Issues 37 - 39 Level 2: The Activation Zone — "Daily Drivers of Vitality" _Once the foundational habits become routine, these next three habits build energy, mobility, and strength.
Issues 40 - 41 Level 3: The Resilience Layer — "Habits of Strength and Balance" _These two habits require a bit more planning and intention—but pay off in long-term resilience and wellness.
Issue 42 - Level 4: The Summit — "Mastery Through Mindfulness" _The top of the pyramid isn't the hardest physically—it's the hardest emotionally. But it's also the most transformative.
Welcome to Issue 38 of Wellness Wisdom!
🥩 Habit No. 6: Eat Protein with Every Meal
🥩 Habit No. 6: Eat Protein with Every Meal
Introduction
Why Protein Matters More Than Ever
The Simple Rule: Protein Comes First
How Much Protein Do You Actually Need?
Protein and Blood Sugar: The Energy Connection
Protein Protects Muscle (And Independence)
Protein Doesn’t Have to Be Complicated
How This Fits the Pyramid
Your Call to Action
Free eBook
Fit After 50 Blueprint
🧭 Introduction
🧭 Introduction
The Steady Fuel That Keeps Everything Working
As we move higher up the Pyramid of Everyday Wellness, the habits become less about survival and more about sustained vitality.
Hydration keeps the engine running.
Movement keeps the joints alive.
Sleep restores the system.
Protein?
Protein is what holds it all together.
Habit No. 6 is deceptively simple: Eat protein with every meal. But this small shift has outsized benefits—especially as we age.
🧠 Why Protein Matters More Than Ever
🧠 Why Protein Matters More Than Ever
Protein isn’t just for bodybuilders or athletes. It’s a foundational nutrient that supports nearly every system in your body.
Protein is essential for:
Muscle repair and preservation
Hormone production
Immune function
Enzyme activity
Neurotransmitter balance
As we age, our bodies become less efficient at using protein, which means we need to be more intentional about getting it.
Without enough protein, muscle mass declines, recovery slows, and energy dips become more frequent.
Protein is not about aesthetics.
It’s about function.
🍽️ The Simple Rule: Protein Comes First
🍽️ The Simple Rule: Protein Comes First
This habit doesn’t require counting every calorie or tracking macros. It’s much simpler than that.
At each meal, ask one question first:
✅ “Where’s the protein?”
When protein is present, everything else tends to fall into place:
Blood sugar stays more stable
Portions self-regulate
Cravings decrease
Energy lasts longer
When protein is missing, hunger returns quickly—and usually with a desire for sugar or refined carbs.
Protein sets the tone for the entire meal.
⚖️ How Much Protein Do You Actually Need?
⚖️ How Much Protein Do You Actually Need?
A practical target for most adults is 20–30 grams of protein per meal.
That might sound like a lot—until you see what it looks like in real food:
🍳 Eggs – 2 large eggs = ~12g
🥣 Greek yogurt – 1 cup = ~20g
🍗 Chicken breast – 3 oz = ~25g
🫘 Beans – 1 cup = ~15g
You don’t need perfection. You just need consistency.
If breakfast lands closer to 15 grams and dinner hits 30, that’s still a win.
🕰️ Protein and Blood Sugar: The Energy Connection
🕰️ Protein and Blood Sugar: The Energy Connection
One of protein’s greatest benefits is how it helps stabilize blood sugar.
Meals without protein tend to spike glucose quickly—and then drop it just as fast. That drop is what creates:
Mid-morning crashes
Afternoon slumps
Late-night snacking
Protein slows digestion, which means glucose enters the bloodstream more gradually. The result is steady energy instead of peaks and crashes.
This is especially important for anyone managing:
Insulin resistance
Pre-diabetes
Type 2 diabetes
Chronic fatigue
Protein doesn’t just feed muscles—it feeds stability.
If what you’re learning so far has you feeling inspired, just wait until you see what we’re building inside our West Egg Living community. This is where we go deeper, support each other, and put these simple everyday habits into action together. If you’re ready for more guidance, more encouragement, and more momentum, we’d love to have you with us.
Click the button above and come join us—we’re just getting started.
💪 Protein Protects Muscle (And Independence)
💪 Protein Protects Muscle (And Independence)
Muscle is one of the strongest predictors of long-term health.
It affects:
Balance
Mobility
Bone density
Metabolic health
Fall prevention
Without enough protein, muscle loss accelerates—especially after age 50. And once muscle is lost, it’s much harder to rebuild.
Eating protein at every meal is one of the simplest ways to protect independence later in life.
Think of protein as a daily investment in your future strength.
🥗 Protein Doesn’t Have to Be Complicated
🥗 Protein Doesn’t Have to Be Complicated
This habit works best when it’s flexible.
Protein can come from many sources:
Eggs
Chicken, turkey, beef, fish
Greek yogurt or cottage cheese
Beans and lentils
Tofu or tempeh
Protein smoothies
You don’t need “perfect” sources. You need reliable ones that fit your preferences, culture, and lifestyle.
✅ A smoothie with protein powder counts.
✅ Leftover chicken counts.
✅ Beans on a salad count.
Consistency beats complexity every time.
🧱 How This Fits the Pyramid
🧱 How This Fits the Pyramid
Habit No. 6 sits higher in the Pyramid because it builds on what came before.
When you’re hydrated, moving daily, sleeping better, and managing stress, protein works even more effectively. It supports recovery from movement, helps regulate appetite, and reinforces the body’s ability to adapt.
This is where wellness becomes self-reinforcing:
✅ Better meals → better energy
✅ Better energy → more movement
✅ More movement → better sleep
Protein is a quiet connector.
✅ Your Call to Action
✅ Your Call to Action
Don’t overhaul your diet. Just make one intentional shift:
For the next seven days:
Pause before each meal
Identify your protein source
Aim for “some” at every meal—not perfection
If one meal improves, that’s progress.
If two improve, that’s momentum.
If all three improve, you’ll feel it quickly.
Small habits compound. That’s how the Pyramid is built—one steady layer at a time.
Up next, we’ll continue climbing—adding habits that don’t overwhelm, but strengthen your foundation for a long, active life.
West Egg Wellness
Simple habits. Real health. Built to last.
FREE eBook
FREE eBook
This listicle is designed to help you understand how small daily habits can secretly make stress worse, and how to fix them. It gives readers the power to spot and stop stress patterns before they damage long-term health.
🏋️♂️ The Fit After 50 Blueprint
🏋️♂️ The Fit After 50 Blueprint
💪 Ready to take control of your health after 50?
Our Fit After 50 Blueprint is your step-by-step guide to building strength, boosting energy, and regaining confidence—no matter where you’re starting from.
Designed specifically for men and women over 50, it focuses on simple, sustainable habits that work with your body, not against it.
Start today and build the healthy, active future you deserve!
📣 Stay Connected: Don't forget to visit West Egg Living on Facebook!!!
📣 Stay Connected: Don't forget to visit West Egg Living on Facebook!!!
Archive
Archive
If you’ve missed a past issue of the West Egg Wellness Wisdom Newsletter, no worries—we’ve got you covered! Our full archive is now available, making it easy to revisit every article, tip, and story we’ve shared.
Whether you’re looking to catch up or just browse for inspiration, you’ll find it all in one place. Dive in and explore at your own pace!
Free Guide
Free Guide
This guide helps you build lasting wellness habits by offering clear, actionable steps for creating simple routines, designing supportive environments, and staying consistent over time. It provides a practical roadmap to building a sustainable, healthy lifestyle that thrives even with a busy schedule.
The Micro-Habit System: Learn how to form healthy habits through small, repeatable actions.
The Science of Habit Formation: Understand how triggers, actions, and rewards create lasting behavior.
The Two-Minute Rule: Discover how tiny habits lead to massive results.
Environment Design: Learn how to make healthy choices easy and automatic.
Habit Stacking: Build new routines by connecting them to existing daily habits.
Overcoming Obstacles: Strategies for staying consistent during busy or stressful times.
Tracking Tools: Simple ways to measure progress and stay motivated.
If you’re new to West Egg Wellness 50+, be sure to click on the Getting Started icon. There, you’ll find free downloadable materials designed to help you take those first steps toward better health and nutrition. From simple meal planning guides to beginner-friendly fitness tips, these resources are created with you in mind. It’s a great way to jumpstart your wellness journey—don’t miss it!
If you have any questions, thoughts, or comments you'd like to share, I'm always happy to hear from you - just send a message to info@westeggliving.com
I'm here to help!
Thank you for joining us for this edition of Wellness Wisdom! We hope you found inspiration, encouragement, and a few practical takeaways to support your wellness journey. Remember, lasting health isn’t about perfection — it’s about small, consistent steps.
We’re honored to walk alongside you as you create a stronger, more vibrant life after 50. Stay tuned for next week’s issue packed with more tips, insights, and motivation. Until then, be kind to yourself and keep moving forward — you’ve got this!
The content provided by West Egg Wellness 50 Plus is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your healthcare provider before beginning any new health, fitness, or nutrition program. Individual results may vary. West Egg Wellness 50 Plus is a part of West Egg Living LLC and makes no guarantees regarding specific outcomes.
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I love the video on this one.
I will try dinking water every hourr like I am trying to go 250 steps each hour.. Encouraging idea.
This is great information. I love the new layout. I cannot wait for the next edition!!!
Thanks Riaan.
Great article!