This week we're focusing on one thing: hitting your protein target. Not because protein is the only thing that matters. Because it's the highest-leverage lever most people ignore. Get this right and the rest of the pillars get easier — better recovery, better body composition, better satiety, less cravings. Your target: 1.6 to 2.2 grams of protein per kilogram of bodyweight, per day. For a 75kg adult, that's 120 to 165 grams. Most adults get half of this. Three rules for the week: 1. Eat protein first on every plate. Fork goes to it before anything else. 2. Aim for 25 to 40 grams per meal. You can't bank protein for later — the body uses it in windows. 3. Fix breakfast first. It's the meal most adults skip protein on. Drop a comment below: - Your bodyweight and target - What you're eating for breakfast tomorrow I'll reply to each one this week. If you want the full walkthrough — watch "Hitting Your Protein Target" in the Life Athlete Coach course. If you're not in yet: https://plan-longevity.com/start