🥛 Whey Protein Types — What’s the Difference? 1. Whey Protein Concentrate (WPC) Most common + budget friendly - ~70–80% protein - Contains more lactose, fats, and carbs - Retains more bioactive compounds (immune-supportive peptides) - Creamier taste Best for:✔️ General fitness✔️ People without lactose sensitivity✔️ Whole-food vibe on a budget 2. Whey Protein Isolate (WPI) More refined + easier to digest - ~90%+ protein - Very low lactose, fat, and carbs - Absorbs quickly Best for:✔️ Lean muscle building✔️ Lactose sensitivity✔️ Post-workout recovery✔️ Cutting or fat-loss phases 3. Whey Protein Hydrolysate (WPH) “Pre-digested” whey - Protein is broken into smaller peptides - Fastest absorption - Often more expensive and slightly bitter Best for:✔️ Sensitive digestion✔️ High-performance athletes✔️ Fast recovery needs 🌱 Other Protein Options 4. Casein Protein - Slow-digesting (forms a gel in the stomach) - Feeds muscles over several hours Best for:✔️ Before bed✔️ Long periods without food 5. Plant-Based Protein (pea, rice, hemp, blends) - Dairy-free - May lack one or more essential amino acids unless blended Best for:✔️ Vegan or dairy-free lifestyles✔️ Sensitive digestion 6. Egg White Protein - High-quality complete protein - No dairy, no lactose Best for:✔️ Dairy intolerance✔️ Clean protein option 🧠 Quick Cheat Sheet - Best digestion: Isolate or Hydrolysate - Best budget: Concentrate - Best overnight: Casein - Best dairy-free: Plant-based or Egg white

•Here it is! A quick and super easy high-protein recipe to keep you on track with your protein gains!! RECIPE: 1 lb organic ground beef 8-10 medium sized gold Yukon potatoes Siete brand two seasoning Toppings: cheese, avocado, sour cream, tomatoes, lettuce, etc. •Preheat oven to 425 degrees. Cut (don’t peel) potatoes into small cubes. Lightly brush with olive oil and salt. Bake for 25-30 minutes or until soft (or crispy if you prefer that!) •In medium/large saucepan, brown ground beef, then add taco seasonings per directions on packet. •Layer potatoes on the bottom Of bowl, taco meat on top, then add toppings! Enjoy! Cook once, eat TWICE!

•Here’s some thoughts on the new year and getting back into the gym. Don’t go overboard and overspend on EVERYTHING. Start small and take the baby steps to get moving. Think of your health as an “investment,” versus and “expense.” •It's the time of year when you are going to be bombarded with advertisements for anything to do with the health, fitness, and wellness industries. There is no need to break the bank. Start with the basics and move forward as your individual bank account and program allow! Drop any questions below! 👇🏻

•Have you ever heard of “fascia?” It’s this tissue that covers our wntire body, and it has more nerve receptors than your muscles do! With that being said, it’s SO important to give extra time and attention to the actual movements of our body, not just the “weights” on the bar. The WAY your body moves is far more important than the WEIGHT you move. Set the foundation first, then take on the heavier weights. ✨Here’s one of my favorite little foam rolling combos to get you started!

•Hemp seed hearts are staple item in my kitchen. Sprinkle a tablespoon on top of your salad, oatmeal, yogurt, or even into your protein shake a little extra boost! The flavor is very subtle, and it’s a great way to add a little extra protein to your meal or snack! Grab it here!👇🏻 https://amzn.to/4af1eCh