ZEN+ : Helping you Stay Young and Age Well

How to stay fuller for longer…

By Marcus Santer

As part of the new self experiment I’m working on…

Full details to be revealed in June…

I’ve developed a real fondness for a – new to me – food.

And it led to me saying something to Clarabella yesterday, something I NEVER, ever thought I’d hear myself saying:

“I can’t get by without cottage cheese…”

After I said it we both burst out laughing because it was such a bizarre statement.


I love the stuff.

It’s calorie/protein/fat/carb content is legendary.

Plus it tastes great.

And it goes with nearly everything.

Now consider this…

Take a look at the picture below.

I’ll wait…


Both of them have the same calories, but which do you think will keep you fuller for longer?

Which do you think is better fuel for your day?


And new research featured in the Journal of the Academy of Nutrition and Dietetics confirms protein does in fact make you feel fuller.

The researchers carried out a systematic review of 33 studies that met their criteria and found this commonly held belief is true.

But as the lead investigator Dr Mattes explained:

“Feelings like hunger and fullness are not the only factors that influence intake. We often eat for other reasons. Anyone who has ever felt too full to finish their meal but has room for dessert knows this all too well.”

Now as to how much protein you should be eating…

Well, that’s a huge can of protein rich worms I’m not prepared to open up.

But I think it’s fair to say you could probably do with more.

And here are my favourite go to sources for protein:

Okay, time to get a groove on, off up to Rugby to do the final edit of the folding knife book.

I’ll catch up with you again on Saturday.

Bye for now


P.S Remember Eating right is one of the 4 major – evidence based – ZEN+ habits to help you live and age well.

For 120 tips proven to help you:

You need a copy of my ZEN+ book.

When it comes to living and ageing well, you simply cannot find another resource as valuable, easily accessible and reliable as this.

And you can only get it here.

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