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

Welcome you're in the right place. This community exists to help you cut through noise and build long-term health using clear, proven frameworks. No trends. No 12-week challenges. No hype. Three pillars anchor everything we do: 🏋️ Movement → stability, strength, cardiovascular health 🥗 Nourishment → food, hydration, blood sugar, metabolic health 🧠 Perception → sleep, recovery, mindset, stress Your body is the primary interface through which you experience life. The goal is to make it harder to break — physically, metabolically, and mentally. What this community is (and isn't): 🚫 It's not a diet 🚫 It's not a 12-week challenge 🚫 It's not another fitness trend ✅ It is a system-level approach to longevity you can actually execute Your next steps 👇 👉 **Take the Life Athlete Score** — find your weakest pillar in 10 minutes: https://plan-longevity-score.pages.dev/ 👉 **Start the Foundations course** in the Classroom — watch in order 👉 **Introduce yourself below** — name, country, your main longevity goal 👉 **Stay active** — ask questions, share wins, help others. This is a high-signal community. When you're ready to stop learning and start executing, the Life Athlete Coach (WhatsApp coaching + private course inside this group) is here: https://plan-longevity.com/start To long-term health and performance, Julian PS — Quick poll below 👇 What's your main focus for the next 30 days?