Between April 2025 and April 2026, Alysia added 12.1 pounds of lean muscle and lost 6.4 pounds of fat — an 18.5-pound body recomposition confirmed by DEXA scan during one of the most stressful years of her entire career. Most people are told that's impossible after 40.
In this episode — the capstone of the ASSETS Series — Alysia breaks down the four protein defaults she runs on autopilot to hit her target every day. No crash diets. No two-a-day workouts. No decision fatigue. Just a system built once that survives the hardest days.
This is Episode 6 of the ASSETS Series: six foundational pillars for executive health — Activity, Strength, Sleep, Equilibrium (stress), Total Energy (calories), and Sustenance (protein). This is the pillar that anchors the entire framework.
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THE 4 PROTEIN DEFAULTS:
1. Aim at the Right Target — why the RDA was set in the 1940s to prevent deficiency, not build strength, and why one gram per pound of goal body weight is where the research on body recomposition after 40 converges
2. The Anchor Meal — the high-protein first meal that sets the tone for the rest of the day, and why skipping it creates a deficit you're chasing until 7PM
3. The 90-Second Protein Backup — the Swiss Army knife for travel days, back-to-back meeting days, and the days when your kid's schedule eats yours (430 calories, 84 grams of protein, two minutes of prep)
4. The System — the open-loop payoff: the default-building protocol that removes the decision entirely, and why the woman who maintains her body into her 60s doesn't have more discipline — she has better defaults
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THE CORE INSIGHT:
In business, we don't compete on the minimum viable product. We don't pay our teams enough to barely survive. We don't ship the product that barely works. So why are we aiming at survival-level protein targets? Defaults beat discipline. Systems beat sprints. And the body you want in your 60s is built by the defaults you set at 40.
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Plus: four common questions answered — including whether one gram per pound is science or bodybuilder marketing, how to start if you're currently at 60 grams a day, whether plant-based protein can build strength, and the truth about the "30 grams per meal" absorption myth.
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FREE RESOURCE: The ASSETS Audit — self-rate all six pillars in 60 seconds and identify your one green light move for the next 24 hours. Grab it at allgreenlightsceo.com/playbook
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TIMESTAMPS:
00:00 The Importance of Protein in Health and Performance
00:39 The Role of Protein in Executive Health
01:49 Setting Protein Targets: Aiming for Optimization
03:45 Default Systems for Protein Intake
05:26 The 90-Second Protein Backup Plan
07:14 Creating a Sustainable Protein System
08:42 Addressing Common Questions on Protein Intake
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Affiliate disclosure: Some links are affiliate links — I may earn a small commission at no cost to you.
Sources include: National Library of Medicine (protein requirements and age-related muscle loss); Science Direct (protein digestion); Dr. Gabrielle Lyon referenced for protein-first framework.
Not medical advice. Alysia is a busy professional sharing N-of-1 self-experimentation — consult your own practitioner before changing your routine.
🟢 allgreenlightsceo.com | Because when you're optimized, everyone wins.
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