Wellness Pillar
Protein
Build and preserve lean muscle with simple, high-protein habits that fit real life after 50.
Why protein is the #1 habit after 50
After 50, your body naturally loses muscle mass — a process called sarcopenia— at roughly 1–2% per year without intervention. This loss accelerates on a GLP-1 medication if you’re not deliberate about protein intake, because GLP-1s reduce overall appetite, and if you eat less without prioritizing protein, muscle suffers first.
Protein does three things that matter most after 50: it preserves the muscle you have, it keeps you fuller longer (critical when appetite is reduced), and it supports the metabolic rate that naturally slows with age.
Your daily protein target
Minimum
0.7g
per lb of body weight
Optimal
0.8–1g
per lb of body weight
On GLP-1
1g+
per lb of target weight
Example: A 180 lb person aiming for 0.8g/lb should target ~144g of protein per day.
Best protein sources for 50+
Greek yogurt (plain, 0%)
1 cup → ~20g
Easy, no cooking, pairs with anything
Chicken breast
4 oz cooked → ~35g
Lean and dense — the anchor of most days
Eggs
2 large → ~12g
Complete amino acid profile
Cottage cheese
1 cup → ~25g
High casein — great for evening protein
Salmon
4 oz cooked → ~30g
Protein + omega-3s for joint health
Canned tuna/sardines
1 can → ~25g
Fastest no-cook option
Shrimp
4 oz cooked → ~28g
Low calorie, high protein, easy on GLP-1 stomach
Protein shake
1 scoop → ~25g
Use when appetite is low — not a crutch
The steady protein strategy
Protein first at every meal
Build your plate around protein before adding anything else. Even 5 minutes of planning makes this automatic within a week.
Hit 30g at breakfast
Most people eat their lowest-protein meal at breakfast. A Greek yogurt bowl or 3-egg scramble changes your whole day.
Spread it across 3–4 meals
Your body can only absorb ~30–40g per sitting efficiently. Spreading intake across meals beats one giant protein dump.
Track for 2 weeks, then eyeball it
You don't need to track forever. Two weeks of honest counting teaches you what 100g actually looks like on a plate.
Want daily protein tracking?
Steady Pro (coming soon) will include daily protein check-ins, habit streaks, and the full GLP-1 companion tool.