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Today, we’re continuing our Back to Basics series with a deep dive into protein intake. Last week, we discussed hydration and how to make sure you’re getting enough, and now we’re focusing on protein—where to get it from, how to improve your intake, and why it matters.

When it comes to protein, many people get caught up in finding the "best" source. Instead, let’s focus on what you’re already eating and make small adjustments to improve from there. The simpler we keep it, the better it will work for you.

Tune in for insights on how to identify your current protein sources, easy ways to improve your intake, and how consistency—rather than perfection—can help you make lasting changes to your nutrition. This episode will guide you through practical tips that don’t overwhelm, but instead make protein work for you!


References

Get on the waitlist for the next round of Dr. Rentea’s 30/30 Program (starting April 2025)

Mini-Course: The Top 5 Mistakes That People Make When Starting a GLP-1

The Dr. John Delony Show

ReciMe App

Factor meals

Download Dr. Rentea’s FREE Resource: Power Picks for Metabolic Health


Audio Stamps

00:30 - We hear an update about the January 30/30 Program cohort kicking off, highlighting its supportive community and weekly calls.

02:10 - Today’s “back to basics” episode targets protein intake, focusing on keeping things simple, looking at what you're already doing, and making realistic changes.

04:43 - Dr. Rentea outlines her three-pronged approach to protein intake.

18:32 - Start with the protein basics, personalize your meals, and adjust based on how your body feels—without making it hard on day one.


Quotes

“We're going to choose the reality that you're in and then we're going to plan backwards and we're going to say, ‘Okay, given what my life looks like right now, what is possible for me?’”

“For most people, 30 grams, three times a day is going to be great.”

“We've got to drop perfection. There are going to be ups and downs, meaning some days you'

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