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Legumes: plant protein and resistant starch

Legumes — plant protein and resistant starch. Beans, lentils and peas are budget-friendly staples in the world's longest-lived populations. They combine protein, fiber and minerals that support blood sugar stability and gut bacteria. One-half to one cup of cooked legumes most days provides meaningful fiber and protein. Mild shortfalls are extremely common and silently trim your performance at work and in the gym. It anchors circadian biology, which schedules sleep, appetite and immune activity. Keep the bar low enough that a tired version of you can still clear it. For most adults, add beans to salads, soups, tacos or grain bowls several times per week. Starting small is not a compromise; it is how most real change begins.