Peptides, but make it real food

Hey friends!

Let’s get into peptides.
They are everywhere right now.

Everyone’s suddenly talking about peptides - peptides in your skincare, peptides in a vial, peptides you inject.

I’m not here to get deep into the injectable peptides, but I DO want to talk about peptides in the one place I know and love.. your plate.

The thing no one is really talking about in the peptide hype is that we’ve been eating “peptides” a long, long time.

Quick, non-boring explanation so we’re on the same page: peptides are just small chains of amino acids (basically little pieces of protein).

When you eat real, whole-protein foods, your body breaks that protein down into these smaller peptides and amino acids, and those are the building blocks it uses to repair muscle, make collagen, support your gut lining.

So “eat your protein” and “eat your peptides” are kinda the same conversation.

Here’s my rotation:

Eggs

I have eggs about 3-4 times a week, and I will never understand the people who fear them! Eggs are one of the most complete, bioavailable proteins on the planet - meaning your body can actually use nearly all of it. And please do not fear the yolk. That’s where the choline, the fat-soluble vitamins, and all of the other amazing stuff is for your body. A yolk-less egg feels a little tragic to me.

Aged cheese

This one’s every single day for me, and my go-to for years and years now is Parmigiano-Reggiano. As cheese ages, the proteins slowly break down into smaller peptides + free amino acids (that’s part of what gives aged parm that deep, savory, almost crystallized and obviously delicious flavor). So a well-aged cheese is basically pre-broken-down protein. And real Parmigiano-Reggiano is always made with raw milk, which I love.

Quality red meat

I eat grass-fed and grass-finished red meat almost every day. Red meat is one of the most nutrient-dense foods there is - complete protein, plus heme iron, zinc, B12, all the things your body runs on and LOVES. The grass-fed & finished part matters to me because of the better fat profile (more omega-3s), but the real point is it’s whole, real, ancestral food that humans have thrived on forever.

Kimchi

My daily fermented food! Now, I’ll be honest - kimchi and all the amazing benefits really help out the gut, not so much a peptide thing. But it earns its spot every single day because a huge amount of your health starts in your gut, and those living probiotics keep my microbiome happy. And a happy gut means you absorb alllll the beautiful protein you’re eating. Just makes everything work better.

Cottage cheese

I go for pasture-raised/full-fat cottage cheese a few times a week. It’s having a big moment right now and for good reason - it’s LOADED with protein (casein, which is slow-digesting protein) .. so versatile. Love having it straight out of the container with a little salt and pepper!

Kefir

I always have a bottle of kefir in my fridge (my fave is Maple hill or Alexandre Family Farm), and I’ll do a little shot or a small cup of it in the morning. Kinda like yogurt but cooler, tangier, & more probiotic-rich. Even more diverse strains of good bacteria than yogurt.

Oysters

Honestly I do not eat oysters, ha! Never been my thing, the texture gets me every time. But I know they’re incredible for you (zinc powerhouse, amazing minerals), and maybe one day I’ll grow into them. If you love them, you’re winning!

Sardines

Now I love love love sardines, and I eat them 3-4 times a week. Little tinned sardines are one of the richest whole-food sources of omega-3s on earth, plus you get calcium and vitamin D from the soft little bones. They’re cheap (I like the ones from Trader Joe’s), they last forever in the pantry, and they’re one of the most nutrient-dense things you can buy. If sardines still scare you, that’s a sign to give them another shot with some good olive oil and lemon, or mashed up with some avocado!

Mussels

I love mussels from a can - so easy and honestly so good. They’re another beautiful source of complete protein + minerals, B12, iron, and manganese. Tinned seafood in general is one of my favorite secrets - shelf-stable, affordable, wildly nutritious. Very ancestral, very underrated.

So there’s my rotation :)

You really don’t have to chase trendy, mysterious, expensive version of everything. Real, whole, protein-rich food has been giving our bodies exactly what they need for thousands of years. Eat whole eggs. Eat quality cheese. Eat little fish.

Simple, ancestral, real. That’s always the move!

Here are all the brands I reach for →

Tell me - which of these is already in your rotation, and which one are you going to add this week??

Leave a comment

Until next time,
Melissa
The Balance Routine

Post Inspo: @dr.toohey
* This is for educational purposes only and not medical advice. Peptides in food simply refer to the protein your body naturally breaks down and uses, and are not the same as prescription or injectable peptides. As always, do what feels right for your body, and check with your provider with any specific health questions.