Shake It Up…..My Morning Boost

The single best approach in controlling your nutrition is to make your own meal replacement shake at home. It’s simple to do, saves you time and most importantly shuttles healthy nutrients into your body. For people wanting to lose body fat I always recommend including at least one shake per day. Personally I prefer to have my shake first thing in the morning as it energizes me, is better for my digestions and gives me hydration.

My Requirements

My requirements for protein powders are the following:

  • No gas.
  • No bloating.
  • No blood sugar drops.
  • No stomach pain.
  • Energizes and satisfies my hunger.
  • Keep me full for hours.
  • Organic ingredients.
  • No Soy, Wheat or weird chemicals I cannot pronounce.
  • Comes from food.

Currently there are tons of options when buying protein powders. I don’t tolerate dairy or whey so I experiment primarily with vegan protein options.  I think it’s a great idea to rotate your protein powders frequently as to give your gut plenty of variety and not irritate it. Lately this is what I have been using with favorable digestion.


The Collagen Peptides have been a nice boost to my health as I feel my skin and hair have benefited. Plus it doesn’t taste like anything and is easy to add to most foods.


Here is what my shakes have looked like for the last two weeks:

  • 1 scoop VEGA Protein Powder (Cold brew coffee flavor) – 20 grams Protein / 5 Grams Fat (MCT oil) / 5 grams carbs – 200 calories.
  • 2 scoops Collagen Peptides – 18 grams Protein – 70 calroies
  • 2 TBS Organic Peanut Butter ( I get mine from Costco) – 15 grams fat / 8 grams protein / 7 grams carbs – 200 calories
  • 2 cups Organic Frozen Berries –  24 grams carbs – 100 calories
  • 5 grams of Glutamine Powder (pharmaceutical grade)
  • 5 grams of Creatine Monohydrate (micronized)
  • Handful of Organic Spinach leaves – 10 calories

Total Protein – 46 grams

Total Carbs – 32 grams

Total Fat – 20 grams

Total Calories – 580

If you ask me this is great way to start your day as the macronutrient ratio is weighted on the protein side which has been shown to excite the neurotransmitter DOPAMINE in the brain which means better mental energy and focus.  This meal is balanced with a nice dose of mono-unsaturated fat and fibrous carbohydrates as well.


Make Your Own Shakes

To recap, I believe making healthy meals should be simple and effective. In my opinion, making a shake is perhaps the SINGLE best way to control your macro nutrient ratios and micro nutrient intake. For fat loss and overall health I highly recommend you do the same.

Give this a go and share with me your current shake recipes.

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