Fusion Hack: The Power of Protein With Hana DeVore
Welcome back, my friends! If you’re looking for one powerful nutrition habit that can transform your health, physique, and relationship with food, this episode delivers a gem. In this Fusion Hack episode, Jami, Greg, and Hana DeVore break down one of the simplest but most effective strategies for improving your nutrition: prioritizing protein at every meal.
While protein is often associated with bodybuilding and muscle growth, the conversation goes much deeper. The trio explains how protein supports balanced blood sugar, better appetite control, and sustainable eating habits that fit into real life—not just strict diets. The beauty of this approach is its simplicity. Instead of obsessing over complicated macros or restrictive food rules, the focus is on building each meal around protein first.
Hana shares that many people she coaches are unintentionally under-eating protein while over-consuming fats and inconsistent amounts of carbs. By shifting the focus to protein, people naturally make better food choices, feel fuller longer, and maintain better energy throughout the day. Jami and Greg also emphasize the practical side of this habit—training yourself to scan menus, buffets, or airport lounges for protein options first.
Another helpful concept discussed is “putting clothes on your carbs,” meaning if you’re going to enjoy carbs or treats, pair them with protein. This simple adjustment helps stabilize blood sugar and keeps cravings under control while still allowing flexibility and enjoyment in your diet.
Ultimately, the message is empowering: you don’t have to eat perfectly to make meaningful progress. Start with one habit—protein first—and build from there. Over time, this small shift becomes second nature and creates a strong nutritional foundation for long-term health and fitness.
5 Key Takeaways
1. Start Every Meal with Protein
The simplest nutrition upgrade is building every meal around a protein source. This habit helps support muscle, improve satiety, and stabilize blood sugar.
2. Protein Helps Control Hunger
Protein digests more slowly than carbs and fats, helping you stay fuller longer and reducing the urge to snack or overeat later.
3. Pair Protein with Carbs (“Clothes on Your Carbs”)
If you're enjoying carb-heavy foods or treats, pairing them with protein helps prevent large blood sugar spikes and keeps your energy stable.
4. Train Yourself to Look for Protein First
Whether you’re reading a menu, walking through a buffet, or traveling through an airport, make it a habit to scan for protein options first.
5. Most People Are Undereating Protein
According to Hana’s coaching experience, the general population typically consumes too little protein and too much fat, making protein a powerful starting point for improving nutrition habits.
