Why High-Protein Nutrition Works Better After 35

Most men and women over 35 struggle with fat loss for one simple reason: their metabolism has changed, but their nutrition hasn’t.

You’re busier.
You’re more stressed.
You sleep less.
Hormones shift.
Muscle naturally declines.

A “just eat less” strategy collapses under that reality.

The solution?
A high-protein, high-satiety approach that supports performance, strength, and longevity.

1. Protein Increases Daily Calorie Burn (Without Doing More Cardio)

Protein requires more energy to digest — known as the thermic effect of food.

Carbs burn about 5% of what you consume.
Fats burn about 2–3%.
Protein burns 20–30%.

Example:
Eat 200 calories of protein → Only 140–160 calories remain after digestion.

This matters because adults don’t have the same metabolic buffer they had at 20.

2. Protein Protects Your Muscle — Especially in a Calorie Deficit

Muscle is your metabolic engine. Lose muscle and you lose:

• Your calorie-burning capacity
  
  
• Strength
  
  
• Joint support
  
  
• Insulin sensitivity
  
  
• Athleticism
  
  

Many adults unknowingly burn muscle when they diet. Protein stops that.

This is why high-protein eaters lose fat differently — they lose the right weight.

3. Protein Controls Hunger, Cravings, and Energy

Most adults aren’t overweight because they eat big meals.
They're overweight because they snack, graze, and chase energy spikes.

Protein stabilizes blood sugar and keeps you full longer.

Clients consistently report:

• Less nighttime eating
  
  
• Fewer cravings
  
  
• Less emotional hunger
  
  
• Better morning energy
  
  

Protein isn’t magic — it’s foundational physiology.

4. The Right Amount of Protein

A simple guideline:

0.8–1 gram per pound of goal bodyweight.

For example:
Goal weight = 160 lbs → 160g protein/day

This can be done with:

• Lean meats
  
  
• Eggs
  
  
• Cottage cheese
  
  
• Greek yogurt
  
  
• Protein shakes
  
  
• Seafood
  
  
• High-protein snacks
  
  

It’s easier — and more sustainable — than most people expect.

The KBP Takeaway

You don’t need to starve.
You don’t need to cut out entire food groups.
You don’t need fad diets or detoxes.

You need a high-protein framework that prioritizes muscle and metabolism — the two things adults need most.

Inside KBP, this isn’t theory. It’s our baseline. And it works.

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