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Anchor Every Meal With Protein Even small meals should include a clear protein source: Eggs or egg whites Greek yogurt or cottage cheese Fish, chicken, turkey, or lean meat Tofu, tempeh, or legumes Choose Protein-Dense Foods If you are unable to eat high volume, choose foods that provide more protein per bite, such as Greek yogurt instead of regular yogurt or ground poultry instead of heavier cuts of meat

It is essential for growth, cell reproduction, hematopoiesis, and nucleoprotein and myelin synthesis

IGF-1 levels can triple without producing noticeable symptoms, silently increasing cancer risk

PMID 15919781

This is especially true if youre not drinking enough water or eating enough fiber

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