Live Well, Age Well

How to Increase Protein Intake Without Eating All Day Many people discover something surprising when they calculate their protein needs. They’re often 20–40 grams short of their daily protein target. The good news is that closing that gap usually doesn’t require drastic diet changes. A few small adjustments can make a meaningful difference. If you're unsure how much protein you need, start with our guide on Daily Protein Intake: How Much Protein Do You Really Need Per Day? 👉Daily Protein Intake Guide Why Most People Miss Their Protein Goal The biggest protein gap usually happens earlier in the day. A typical eating pattern might look like this: Breakfast → 8–10gLunch → 15–20gDinner → 35–40g Instead of concentrating protein at dinner, spreading it across meals helps the body use it more effectively. A better distribution might look like: Breakfast → 25gLunch → 25gDinner → 30gSnack → 10–20g Simple Ways to Increase Protein Intake Add Protein to Breakfast Breakfast is often the lowest protein meal. Good options include: eggs yogurt smoothies with plant protein oats with nuts or seeds Upgrade Your Lunch Adding protein-rich ingredients can make lunch more balanced. Examples: lentils tofu chickpeas quinoa lean protein sources Use Smart Snacks Snacks are often the easiest place to increase protein intake. Options include: Greek yogurt nuts or seeds smoothies clean plant-based protein bars Convenient options can help close the protein gap on busy days. The Bottom Line Reaching your protein goal doesn't require complicated meal planning. Most people simply need to distribute protein more evenly across the day. If you haven't calculated your protein needs yet, start with our Daily Protein Intake Guide. Many people find they fall short of their daily protein goal. A clean plant-based protein bar can be a convenient way to close that gap between meals. Looking for more? Explore our nutrition guides: Daily Protein Intake · Protein Needs After 40 · Best Plant-Based Protein Sources · Protein Timing · How Much Protein to Build Muscle

Move More. Live Better. No Gym Required. Most people believe burning calories requires a sweaty workout, a gym membership, or a rigid routine. But your body actually burns a surprising amount of energy through everyday movement. And when you learn how to use that to your advantage, you can support your metabolism, energy, and long-term health — without adding a single workout to your schedule. This is where two simple but powerful concepts come in: NEAT and NEPA. Key Takeaways: Everyday movement burns real calories.NEAT and NEPA help you burn up to 300+ extra calories a day through simple daily activities—no workouts required. Small movements improve long-term health.Consistent, low-intensity movement supports metabolism, energy, weight management, and healthy aging. Clean protein supports better movement.High-quality, easy-to-digest protein fuels stable energy, making it easier to stay active throughout the day. What Is NEAT? Non-Exercise Activity Thermogenesis (NEAT) refers to the calories you burn doing anything that isn’t sleeping, eating, or intentional exercise. This includes everyday actions like: Walking to the kitchen Taking the stairs Standing instead of sitting Carrying groceries Cleaning Typing or even fidgeting Individually, these movements seem insignificant.Together, they can dramatically increase your daily calorie burn. Research shows NEAT can vary by 300 calories or more per day between two people of similar size — simply because one moves more throughout daily life. Levine et al., 2002 (PubMed PMID: 12468415) What Is NEPA? Non-Exercise Physical Activity (NEPA) is the actual movement that creates NEAT. It includes all physical activity that isn’t structured exercise — the real-life motion your body performs throughout the day. This includes things like: Walking your dog Stretching Gardening Playing with your kids Light movement while running errands You’ve been doing NEPA your entire life — you just may not have had a name for it. NEAT vs. NEPA — Quick Clarity Movement → Energy NEPA = the movement you perform throughout the day(walking, standing, stretching, carrying) NEAT = the calories burned as a result of that movement Movement creates burn. NEPA creates NEAT. Why Increasing NEAT & NEPA Matters Living an active life doesn’t require intense workouts or long training plans. Your body thrives on natural, organic movement spread throughout the day. Benefits of increasing NEAT and NEPA include: Improved metabolic health More stable energy Better weight management Reduced long-term inflammation Positive effects on longevity Small movements compound. And once you become aware of how many opportunities you have to move, you naturally begin making choices that support long-term health. Simple NEAT & NEPA Habits You Can Add Today These aren’t workouts — they’re habits: Take the long way to the kitchen Add a 5-minute walk between meetings Stand for part of your workday Park farther away Take the stairs when possible Set a reminder to move every hour Consistency beats intensity.Habits drive transformation. Why Quality Protein Matters When You Move More Increasing NEAT and NEPA is powerful — but it works best when your nutrition supports energy, digestion, and inflammation balance. This is where premium protein becomes essential. Most protein bars on the market are filled with: Added sugar Artificial sweeteners Chalky textures Ingredients that cause bloating or inflammation Those ingredients sabotage energy — making you less likely to move throughout the day. Five Plus Protein was created for the opposite effect. Our bars are: Vegan, non-GMO, and gluten-free High in fiber for satiety and digestive support Made with anti-inflammatory ingredients like turmeric, cinnamon, cacao, and ginger Designed for stable energy without sugar crashes Crafted to be easy to digest, so you feel light and energized Premium bars fuel premium movement.And premium movement supports better aging. The Bottom Line If you want a simple, sustainable way to burn more calories and improve long-term health: Move more throughout your day using NEAT and NEPA Choose a high-quality protein source that supports energy, digestion, and inflammation management Five Plus Protein was built for people who take an intentional approach to aging, movement, and wellness. When NEAT, NEPA, and clean premium protein work together, each day becomes a step toward aging well — one choice at a time. Click here to explore the bars: Premium fuel for daily movement — and aging well. References Levine, J.A., et al. Non-exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism, 2002. PubMed PMID: 12468415 Cinti, S. Non-exercise Activity Thermogenesis. Endotext. MDText.com, Inc.

The desire for a long, healthy life is universal. But beyond wishing for longevity, what tangible steps can we take to not only live longer—but to thrive as we age? Part of the answer lies in the fascinating concept of Blue Zones.

There’s a moment, very likely around 3 p.m., when energy dips, hunger whispers, and the brain conspires to raid any snack drawer in sight. Most often, that moment leads to a sugar spike, followed by a crash, followed by regret and a groan. What if that moment could instead be a turning point? What if that snack could nourish, sustain, and yes, delight?

Staying at the top of your game on the pickleball court requires more than just a killer dink shot; it demands smart fueling. That's where Five Plus Protein bars come in—the perfect partner for every pickleball enthusiast. After a few intense games, your body needs to refuel and recover, and our bars are designed for exactly that. Each bar is packed with plant-based protein to support muscle repair, so you can get back on the court feeling strong and ready for your next match. And unlike other bars that can be hard on your stomach, our easy-to-digest ingredients and high fiber content mean you won't experience any of that "heavy" feeling. Our bars are non-GMO, vegan, and gluten-free, so you can feel good about what you're putting into your body. Plus, with no added sugar, you get a steady energy release without the crash, keeping your focus sharp and your reflexes quick. The anti-inflammatory properties of our ingredients also help your body recover faster, so you can play longer and harder. So, whether you're playing a casual game or competing in a tournament, Five Plus Protein bars provide the clean, delicious fuel you need to perform at your best. Click here to see the original article at OpenPlayPost.com with discount code.

If someone told you that a protein bar could change your life, you’d probably raise an eyebrow, right? Because let’s be honest—most of us have been down the road of gritty, chalky “health” bars that taste like cardboard wrapped in plastic. They promise you fuel, energy, and health, but what you often end up with is sugar spikes, bloating, and regret.    But then there’s Five Plus Protein—a brand born not from a boardroom brainstorming session, but from one man’s very real frustration with the so-called “healthy” protein bars on the market. That man is Joel Montesano, the founder and CEO, and his story is one you’ll want to lean in for. Because once you hear it, you might just look at your next protein bar in a whole new way.

Oklahomans Joel and Lynda Montesano are passionate about fitness and fueling their bodies with the highest quality foods available. We sat down with the husband-and-wife duo responsible for Five Plus Protein to learn more about their business, and what they feel sets their protein bars ahead of the competitors. Have you always been health conscious?  Joel: Exercising and fitness have always been a part of my life. I saw Rocky Balboa drinking raw eggs in the movies, and that is when my journey with protein started. Since then, I have used protein supplements like powders and bars. As I’ve gotten older, I realized that many protein bars contain ingredients that aren’t necessarily the best for our bodies. Just because it is called a protein bar does not mean it is healthy. Is that how your business came about?  Joel: Yes. I became frustrated with the sugar crashes that would occur after eating bars that were high in sugar. At the same time, I was learning how natural ingredients like turmeric, cacao and cinnamon have positive effects on inflammation. I learned that many of the protein bars available not only were high in sugar but contained ingredients that create or encourage inflammation. After trying virtually every protein bar on the market, we thought it was time to make our own. Read the full article here.

Let’s be honest—snacking has a reputation problem. It’s been painted as the villain in every “how to get healthy” guide, the reason jeans don’t fit, the sneaky little culprit behind sluggish afternoons. But here’s the truth: snacking isn’t the enemy. Bad snacking is. We’ve all been there—it’s 3 p.m., your energy is tanking, and suddenly that vending machine granola bar (the one that tastes suspiciously like sweetened cardboard) starts looking like a gourmet option. Or maybe you’ve reached for a doughnut in desperation, knowing full well the sugar high will come crashing down before you even finish the email you’re working on. It’s not your fault—your body’s just asking for fuel. Here’s where things get interesting. What if there was a snack that didn’t leave you with the dreaded crash? What if, instead of guilt, it left you feeling like you’d just done something smart for yourself? What if a bar—yes, a humble bar—could actually be the hero of your day? Read the full article on EWellness Magazine.