Episode Overview

Podcast: Feel Better, Live More with Dr Rangan Chatterjee
Episode: BITESIZE | Try This Simple Dietary Change To Help Reduce Cravings, Increase Your Energy, Get Stronger & Live Longer (#583)
Guest: Dr Rupy Aujla – Medical Doctor & Nutritionist
Date: October 2, 2025

This bite-sized episode spotlights the crucial role of protein at breakfast, taken from a longer conversation (Episode 534) between Dr Rangan Chatterjee and Dr Rupy Aujla. The discussion unpacks why most people under-consume protein, the downstream effects on cravings and energy, and offers actionable tips for upgrading your morning meal to feel better, have more energy, and reduce unhealthy snacking.

Key Discussion Points & Insights

1. The Fundamental Importance of Protein

• Proteins as Building Blocks: Proteins are vital macro and microstructures necessary for DNA, skin, hair, enzymes, cell receptors, and more.
• Usage in the Body: Contrary to common belief, only about a quarter of dietary protein goes to muscle; most is used for other physiological structures (01:56).
• Widespread Under-Consuming: Many people’s diets are low in protein, especially when relying on ultra-processed breakfast options.

Notable Quote:

“Proteins are the macro and microstructures of life... They are the most incredible biomolecules that are responsible for so many parts of our physiology.”
— Dr Rupy Aujla (01:56)

2. The Case for Protein at Breakfast

• Breakfast = Protein Opportunity: Most people’s typical breakfasts (bread, cereals, oats, croissants) are low in protein, failing to replenish stores depleted overnight (03:59).
• Satiety and Cravings: Insufficient protein at breakfast leads to mid-morning hunger and cravings. Protein improves satiety, lowers cravings, and keeps energy steady.
• Protein Leverage Hypothesis: The body continues to signal hunger until its protein requirements are met (06:01).
• Delayed Gastric Emptying: Protein at breakfast delays stomach emptying, flattening blood sugar spikes and preventing crashes.

Notable Quote:

“If you don't have protein at breakfast, you tend to have hunger mid morning... Protein is incredibly satiating.”
— Dr Rupy Aujla (04:07)

3. The Three Ingredients of a Healthy Meal

Dr. Rupy introduces a simple three-question framework to guide food choices:

1. Is there enough protein on my plate?
2. Are there ingredients supporting my gut health?
3. Is the overall meal anti-inflammatory?
   He recommends applying this framework to breakfast, lunch, and dinner (08:58, 19:02).

4. Rethinking Common Breakfasts: The Oatmeal Example

• Plain Oatmeal: Lacks sufficient protein; can spike blood glucose without other ingredients.
• Improved Oatmeal: Dr Rupy shares his protein-boosted “overnight oats” recipe—adding milled flaxseed, chia, shelled hemp seeds, raw cacao, and occasionally protein powder.
• Diversity and Personalization: He rotates breakfasts and emphasizes ingredient diversity to support overall health (13:38).

Dr Rupy’s Protein-Rich Oats (13:38):

• 2 tbsp oats
• 2 tbsp milled flaxseed
• 1 tbsp chia seeds
• 1 tbsp shelled hemp seeds
• Optional: protein powder, raw cacao
• Dairy or unsweetened plant milk

“Compared to a typical overnight oats recipe, [mine] is much higher in protein... around 35 grams versus sub-10."
— Dr Rupy Aujla (15:16)

5. Real-World Benefits: Personal Experiences

• Switching to Protein-Rich Breakfast: Dr Rupy and his team noticed fewer cravings, more steady energy, and greater focus throughout the morning (15:53).

“It really is night and day… My focus, my energy is completely steady. I’m not feeling like, gosh, I’ve got to have another biscuit.”
— Dr Rupy Aujla (15:52)

• Dr Rangan’s Perspective: Not everyone handles oats the same. For people with metabolic issues, conventional oats may cause energy crashes, while for athletes or very active people, they can be beneficial (10:54–13:12).

6. Practical Tips for Upgrading Breakfast

For busy people, Dr Rupy provides concrete swaps:

• Toast with Jam: Swap white bread for higher-protein sourdough, or even better, a home-baked loaf with nuts & seeds (21:28).
• Protein Spreads: Use peanut butter, tahini, or seed butters in place of regular butter (21:28).
• Add Eggs: With just a few extra minutes, hard-boil eggs to further increase morning protein intake.
• Savory Breakfasts: Incorporate leftovers, cooked greens, pulses, smoked fish, or protein bread as a filling, high-protein start.

“Can you layer different proteins on top of each other?... My go-to in the mornings is some kale, pumpkin seeds, hot smoked salmon, and a little bit of olive oil on top of my protein bread.”
— Dr Rupy Aujla (17:44)

• Guaranteed Impact: Eating enough protein at breakfast correlates with reduced morning cravings—Drs Rupy and Rangan have observed this with numerous patients (22:59).

7. Try It for Yourself

Dr Rangan encourages experimentation:

“Try it for a week and assess for yourself. Do you feel better? Because ultimately that will be—that’s where you find the gold.”
— Dr Rangan Chatterjee (23:15)

Memorable Quotes & Moments

• “Protein first, power all day.”
  — Dr Rupy Aujla (16:00)
• On simplicity:

  “That’s one of the things I really like about this approach—it does simplify eating for people... Even those three questions that you propose... it’s quite a nice elegant framework.”
  — Dr Rangan Chatterjee (19:02)

Timestamps for Key Segments

| Timestamp | Segment Topic | |-----------|--------------------------------------------------------| | 01:56 | Why protein is fundamental for health | | 03:59 | The protein gap in typical breakfast foods | | 04:07 | How protein affects satiety and cravings | | 06:01 | Protein leverage hypothesis explained | | 08:58 | Dr Rupy’s "three question" meal assessment framework | | 10:54 | Personal and clinical experiences with oats | | 13:38 | Dr Rupy’s high-protein overnight oats formula | | 15:52 | The difference in feeling after a high-protein breakfast| | 17:44 | Practical savory breakfast examples | | 19:02 | Meal assessment simplified for listeners | | 21:28 | Higher-protein bread and breakfast hacks | | 22:59 | Patient experiences: less cravings, more energy | | 23:15 | Dr Rangan: Try a week of high-protein breakfasts |

Conclusion

This episode emphasizes the substantial and simple impact of increasing protein at breakfast. Through clear explanations, vivid real-life examples, and easy meal tweaks, Dr Rupy and Dr Rangan present a compelling, actionable case: a protein-rich breakfast sets the foundation for steadier energy, reduced cravings, and long-term health. The three-question meal assessment offers a practical framework for daily eating choices.

For further detail, check out Dr Rupy’s book, Healthy High Protein, and experiment with your own breakfast routines using the ideas and recipes discussed.