Why PROTEIN Changed My Body (and My Energy): PLUS My 4-Ingredient Protein Bagel Recipe

If you’ve followed me for any amount of time, you already know I’m consistent with my workouts, I live in activewear, and I try to nourish my body just as much as I challenge it.

I’m not a doctor — I’m just a woman who’s been committed to a healthy lifestyle for years. And one thing that has made the biggest difference in how I look, feel, and perform?

Protein.

For years now, I’ve made it a priority to get at least 1 gram of protein per pound of body weight every single day. And let me tell you — it’s a game changer.

Not just for building lean muscle…

Not just for staying toned…

But for energy, recovery, hormones, cravings, and overall wellness.

Protein truly became my secret weapon.

Why Protein Matters (Especially If You Work Out)

Whether you lift weights, do Pilates, walk daily, or just want to feel stronger and more energized, protein plays a massive role in:

• Building and maintaining lean muscle

• Supporting metabolism

• Helping recovery after workouts

• Keeping blood sugar stable

• Reducing cravings and overeating

• Supporting healthy skin, hair, and nails

• Keeping you fuller longer

When you’re active (especially strength training), your muscles literally need protein to repair and rebuild. Without enough of it, progress slows, fatigue increases, and results plateau.

I learned that the hard way early on.

Once I started prioritizing protein consistently — not just at dinner, but across every meal — everything shifted.

Macros Matter (But Balance Matters More)

I don’t believe in extremes. I believe in balance and consistency.

Your body thrives on:

• Protein (for muscle + recovery)

• Carbohydrates (for energy)

• Healthy fats (for hormones + brain health)

That’s why I don’t cut carbs.

I don’t skip meals.

And I don’t fear food.

I simply choose smarter options that support my goals.

Which brings me to today’s recipe…

My 4-Ingredient Protein Bagels (Air Fryer or Oven)

These are perfect for busy mornings, post-workout fuel, or when you want something warm, comforting, and nourishing.

They’re:

• High in protein

• Made with simple ingredients

• Naturally satisfying

• Easy to prep

• SO good toasted with a little butter or cream cheese

Ingredients:

• 1 cup plain Greek yogurt

• ½ cup almond flour

• ½ cup all-purpose flour (or 1:1 gluten-free flour)

• 1 tsp baking powder

• Pinch of sea salt

• ⅓ cup blueberries (optional but amazing)

• 1 egg (for egg wash)

Instructions:

1. Preheat air fryer to 350°F and line basket with parchment paper.

2. Mix all dry ingredients together (except blueberries and egg) until dough forms. Stir in blueberries.

3. Roll into 4 balls, slightly flatten, and form a hole in the middle of each.

4. Place in air fryer basket.

5. Whisk egg and lightly brush on top of each bagel.

6. Air fry for 30–35 minutes. (If baking in oven, bake at 350°F for 35–40 minutes.)

7. Let cool 10 minutes, slice, and enjoy!
   
   

Final Thoughts

Eating well doesn’t mean eating boring.

It means fueling your body with intention.

Protein has helped me stay lean, energized, strong, and consistent — even through busy days, travel, workouts, and life chaos.

If you’re looking to level up your health, your physique, or your energy… start with protein.

Small changes really do add up.