In this solo YouTube video, Israel LoBue explains his long‑standing morning routine: a quick, low‑effort protein shake that he drinks within five minutes of waking to break the overnight fast. He argues that breakfast is essential for refueling the body after 7‑8 hours of sleep and that a simple, consistent habit is more sustainable than elaborate meals. He outlines three shake variations – a basic blend of almond milk, frozen banana, and protein powder; a “beefed‑up” version adding natural peanut butter; and a “Popeye” version that incorporates spinach for extra nutrients. Israel stresses the importance of adequate protein (about 1 gram per pound of body weight) for muscle maintenance, especially for those who lift weights, and highlights the advantage of shakes over high‑carb foods in preventing blood‑sugar crashes and maintaining mental clarity. Throughout, he frames the habit as a mindset shift toward long‑term health, targeting Christian fathers over 40, and encourages consistent, decade‑long adherence.
Chapters
Hey guys, Israel here, and today I'm going to share with you what I do for breakfast and why it's worked so well at keeping me healthy and fit. Now, the biggest thing when it comes to breakfast— and just to kind of back up for a second, the reason why it's called breakfast is because essentially if you've been sleeping for 7 to 8 hours, your body's breaking from a fast. That's why it's called breakfast. I don't know if you know the connection between that word, but words do have meaning, and that's really the reason behind it. So when you wake up your body is now ready to start working and thinking and moving and things like that. And so you need nutrients that you got to put in your body so it's a well-fueled machine. Well, one of the things that I do that's worked so well for me for, gosh, well over a decade is making breakfast simple and easy, because I want to be successful and I don't want it to be some arduous task that if I've got to give a lot of thought to, especially in the morning when I'm just waking up and getting started for my day. I don't want to have to think about a lot of what am I going to make, how long is it going to take. I'm going to make some like omelette where I got to put vegetables in it and chop them up and make the eggs. And my goodness, it's overwhelming just thinking about it. Of course you're not even going to want to do it or stick with it because it's just too much. So I want to make your life easier. This has worked for me. I'm 99.9% sure it's going to work for you if you just again stick to it. So especially with health, health and fitness. Any one event or any, any something that you do for, gosh, a short period of time is really not going to have any long-term benefits because you don't have the mindset that this is who you're going to change into so you can be the healthy person you want to be. So if you're going to do this habit, which is what I've done again for well over a decade, then you got to think about it as far as in terms of decades. If you're trying to change who you want to be, which is to be a healthy person, then you got to change your mindset. I'm going to do the habits what healthy people do. So this is just a habit that's worked for me. Like I said, it's easy to stick to and be successful, and it takes less than 5 minutes to do. So that simple habit is making a shake, protein shake. I'm going to give you 3 different variations of what you can do, but to keep things super simple, how I make mine I have 3 different variations. One I've got where I just combine a frozen banana with almond milk and my protein powder. Now I'm dairy-free, so you need to determine whether or not you have whey or you have milk, but figure that out on your own. For me, dairy, we just fight and we don't get along, so I'm not going to wrestle with dairy anymore. It doesn't fit into my profile as far as being healthy. Things may be different for you. That's option number 1. Option number 2 is you could beef it up a little bit more, because for me, I want to have the protein and have the nutrients, but I also want it to be kind of a meal so it holds me over and it gives me the nutrients I need and gives me the energy and stuff so I can last till lunch. Plus, a lot of reasons why— one of the big reasons why I choose a protein shake is because it doesn't make me crash. It's not filled with much sugar like eating cereal or donut or any type of pastry where it's hard— high in carbs, which is going to turn into sugar and make me raise my sugar levels and then make me want to crash. That's a big mistake right there, right? I want to win in the morning. I want to have energy, clarity. I want to be clear in my mind and body and my spirit to just really tackle the day. So this helps me keep me full and able to tackle my day and not crash and have to drink 5 cups of coffee. So option number 1 is you could have it real simple, just make it with almond milk, frozen banana, um, and protein powder. Now when it comes to protein, it's really essential as far as what your muscles need to build back stronger. So what I recommend, especially if you're lifting, is 1 gram of protein per pound of body weight. So I'm 200 pounds, I need 200 grams of protein. If you structure it right and have the early one in the morning with your protein shake, then you can continue that on. So as far as the 3 options is, one option, one, you can do almond milk, a frozen banana, and your protein powder. Okay, option 2 is you can beef it up a little bit more, do those same 3 ingredients, almond milk, banana, protein powder, and add a scoop of peanut butter. I use all-natural, none of that Jiffy crap or stuff that's laden with sugar and other chemicals. It's literally just peanuts. And third option is you can go and really go to the next level and do what I like to call my Popeye protein shake. Now, if you guys are old enough, which you probably are if you're a Christian father over the age of 40, remember when Popeye would crack open a can of spinach? Boom! His muscles would be huge and he'd basically be superhuman. Well, spinach is phenomenal. It's nutrient-dense. It actually has protein in it and gives you the vitamins and minerals that your body needs to live a healthy life. So those are kind of the 3 options. I recommend just pick one and go with it. You can keep varying it up, but have that early one in the morning, break from that fast. And also, here's another key element. The reason why I do that is because I don't want to have a lot of, um, load or, um, have my body do a lot of working in the morning, like digestion and chewing and things like that. Um, then again, just, you know I want my body to ease into that. And again, that's worked for me. I don't know if it'll work for you guys, but again, I'm 99.9% sure it will. Just do it, do it consistently over a long period of time. You're going to see the fruits of it. You're going to slender up. You're going to— your body's going to get what it needs. And that's just a healthy habit that's worked for me, so I know it'll work for you guys. And that's what I got for today. Love you guys. Bye.
