One of the best things I ever did to fuel my health and fitness goals, was to start prioritizing high-quality protein first thing each morning. I aim for at least 25-30 grams of protein within the first hour of waking up…. I usually start my mornings with 1 cup of meat stock or bone broth immediately after getting out of bed, then follow that with something like jammy eggs, cottage cheese, a protein shake or smoothie a few hours later. I try my best to eat foods in their natural state as often as possible, but when I don’t have as much time for cooking and food preparation, I absolutely love to make a protein shake or smoothie.

This Adaptogenic Protein Shake Recipe is one of my favorite ways to meet my protein goals, plus it’s super customizable, easy to make, and so delicious. A blender is ideal for the smoothest consistency… Here’s what else you’ll need:

Ingredients:

8-10oz of raw whole milk, or A2A2 whole milk (8-10g of protein!) *If you don’t do dairy, sub for your preferred milk replacement, or cold filtered water / coconut water works great too! It’s important to always source your raw milk from a reputable farm who lab tests every batch to ensure purity. If you’re local to Virginia, and looking to join a herd share, I love Creambrook Farms! Their raw milk, raw cream and raw kefir are absolutely delicious and packed with nutrients. They rigorously test all of their products. If you’re new to raw milk, please do your research and see the disclaimer at the bottom of this page. You can also check out The Raw Milk Institute to find certified farms near you!
1 scoop of AB Complete Protein Powder from Lineage Provisions (20g protein per scoop)
Powdered adaptogen(s) of choice (I like alternating things like cordyceps, lion’s mane, reishi, maca), I usually only use one or two at a time. Measurments will vary depending on the brand so just be sure to read the suggested serving size.
1 tablespoon of heirloom organic cacao (or carob powder)
1 teaspoon of organic raw honey from Lineage Provisions (optional, I usually don’t add the honey because I think it’s sweet enough with the other ingredients)
1/4 teaspoon of organic ceylon cinnamon
Option to add in a handful of ice for warmer weather!

Directions:

Add milk to blender
Gather all of your dry ingredients (protein powder, ceylon cinnamon, adaptogens of choice, cacao or carob powder) and add them in quickly all at once to minimize ingredients sticking to sides of blender… the longer they sit on top of the milk, the more sticky they become. I usually put everything in a small bowl so I can just add all at once vs. individually
Add honey (optional)
Blend on high for 15-20 seconds max

It’s important to note that the Lineage AB Complete Protein Powder does not use any artificial binders or stabilizers, so don’t over-blend because it will separate from the milk!

Benefits:

AB Complete Protein Powder:

The Animal-Based Complete Protein Powder from Lineage Provisions is truly the cleanest and most delicious powdered protein I have ever used… and I’ve tried a lot of different brands over the years. I love their ‘ABC’ Protein Powder because its all-in-one Animal-Based Nutrition, making it the easiest way to get comprehensive, nose-to-tail animal-based nutrition with grass-fed beef protein, organs, colostrum, and fruit. Each scoop provides 20+ grams of protein from whole beef sources, equivalent to 4 ounces of grass-fed beef. It’s extremely gut-friendly, so no bloating, yay! Unlike most protein powders, ABC is optimized for digestion with no whey, soy, gums, or fillers, so you won't experience bloating or discomfort. The added colostrum supports gut health and immune function for a clean, digestible source of protein. Only 100% clean ingredients, no fillers ever. It’s made with only real food ingredients—grass-fed beef protein, organs, fruit, maple syrup, and coconut water—no artificial flavors, stabilizers, or sweeteners. Lineage products are tested for over 450 contaminants like heavy metals and mycotoxins. I love the boost in energy and faster recovery that this protein powder delivers…. with nutrients like Vitamin A, B12, iron, and CoQ10 from organs like liver and heart, ABC helps support energy, muscle recovery, and overall vitality. It’s great for post-workout recovery or as an all-in-one on the go. Whether it’s in a smoothie, raw milk, baking, or bone broth, ABC blends easily into a wide variety of recipes, offering complete animal-based nutrition wherever you need it.

RAW MILK

There is a lot of skepticism around raw milk, and rightfully so…. yes, there are risks, but only if you source your milk from a farm who isn’t following rigorous sanitation, storage, and lab testing protocols. I switched to raw milk a while back and saw a huge improvement in my immunity and overall health. Raw milk has been shown to have more nutrients and vital proteins….

Vitamins: Especially B vitamins and vitamin C (some are heat-sensitive).
Enzymes: Like lactase, lipase, and phosphatase, which may aid digestion.
Probiotics: Naturally occurring bacteria that may support gut health (though levels vary).

Better Digestion
Some people with lactose intolerance report fewer symptoms when drinking raw milk, possibly due to:
- Natural lactase enzymes (destroyed during pasteurization).
- Presence of probiotics that help break down lactose.
Immune System Support
Raw milk may contain immunoglobulins and beneficial bacteria that some believe help "train" or strengthen the immune system.
More “Natural” Taste & Experience
Fans say raw milk tastes richer, creamier, and more “alive” compared to pasteurized milk.
Potential Allergy Reduction (In Kids)
Some studies suggest early exposure to raw milk (particularly on farms) may reduce the risk of asthma and allergies. This is part of the “farm effect.”
⚠️ Risks and Warnings
- Pathogens: Raw milk can carry harmful bacteria like E. coli, Listeria, Salmonella, and Campylobacter. These can cause serious illness, especially in children, the elderly, pregnant women, and people with weakened immune systems. I source my raw milk from a reputable farm, who lab tests for all of the bacterias.
- Legal Status: In many countries/states, selling raw milk is restricted or banned due to health concerns. In Virginia where I live, the sale of raw milk is not currently allowed, but you can join what they call a “herd share” which allows you to opt into owning part of the share at an affordable weekly rate, and in exchange you get some delicious milk!
- Inconsistent Quality: Raw milk’s safety and benefits depend heavily on the hygiene practices of the farm.

Ceylon Cinnamon:

Also known as “true cinnamon,” is a powerful antioxidant and anti-inflammatory spice that supports heart health, blood sugar regulation, and brain function. It has antimicrobial properties, aids digestion, and may even help with weight management. Unlike Cassia cinnamon, Ceylon contains minimal coumarin, reducing the risk of liver toxicity.

Cacao Powder:

Cacao powder, derived from raw cacao beans, is known for its rich antioxidant content, particularly flavonoids. These compounds support cardiovascular health by improving blood flow, reducing blood pressure, and lowering the risk of heart disease. Cacao also contains magnesium, iron, and potassium, which are vital for muscle function, oxygen transport, and nerve signaling. Another well-known benefit of cacao is its ability to boost mood and cognitive function. It contains compounds like theobromine and phenylethylamine, which can enhance energy levels and trigger the release of feel-good neurotransmitters like serotonin and dopamine. In addition to its physical health benefits, cacao has adaptogenic properties, helping the body respond better to stress. Its natural stimulant properties provide a gentle energy lift without the jitters of caffeine. However, due to its stimulating effects and the presence of caffeine and theobromine, those sensitive to stimulants may prefer alternatives like carob.

Carob Powder (in place of cacao):

Carob powder, made from the dried pods of the carob tree, is a naturally sweet and caffeine-free alternative to cacao. It contains fiber, calcium, and antioxidants, making it beneficial for digestion and bone health. The high fiber content supports gut health and helps regulate blood sugar levels, making it a good option for those managing diabetes or looking for a low-glycemic sweetener. Carob also contains tannins, which have antibacterial and antiviral properties. Because it is free from caffeine and theobromine, carob is especially suitable for children, pregnant individuals, or those who are sensitive to stimulants. Its naturally sweet taste can reduce the need for added sugars in recipes, making it a healthier ingredient for desserts and beverages. While carob may not have the same intense flavor or mood-enhancing effects as cacao, it offers a gentler and more digestible profile, making it a great alternative for many people.

ADDITIONAL Adaptogens:

Adaptogens are natural substances, typically herbs or mushrooms, that help the body adapt to stress and restore balance. They work by regulating the hypothalamic-pituitary-adrenal (HPA) axis and modulating cortisol levels, reducing the negative effects of stress on the body.

Stress Reduction & Cortisol Regulation – Adaptogens help the body cope with physical, emotional, and environmental stress by balancing cortisol levels.
Enhanced Cognitive Function – Some adaptogens improve memory, focus, and mental clarity by supporting neurotransmitters and reducing mental fatigue.
Increased Energy & Stamina – They help combat fatigue and improve endurance by enhancing mitochondrial function and oxygen utilization.
Immune System Support – Many adaptogens have immune-boosting and anti-inflammatory properties.
Hormonal Balance – They can help regulate hormones, including those involved in thyroid function, blood sugar regulation, and reproductive health.
Improved Sleep & Mood – Certain adaptogens promote relaxation, improve sleep quality, and enhance mood by modulating stress-related neurotransmitters like serotonin and dopamine.
Antioxidant & Anti-Aging Effects – Some have strong antioxidant properties that protect cells from oxidative damage, reducing signs of aging and chronic disease risk.

Best Adaptogens & Their Benefits

Ashwagandha – Reduces cortisol, improves sleep, enhances brain function, and supports thyroid health.
Rhodiola Rosea – Enhances energy, reduces fatigue, improves mental performance, and boosts resilience to stress.
Panax Ginseng – Increases energy, enhances cognitive function, boosts the immune system, and improves libido.
Holy Basil (Tulsi) – Reduces stress, lowers blood sugar, and supports immune function.
Cordyceps – Boosts energy, athletic performance, and immune function.
Lion’s Mane – Supports brain health, enhances memory, and promotes nerve regeneration.
Reishi Mushroom – Calms the nervous system, enhances sleep, and supports immunity.
Schisandra – Protects the liver, reduces stress, and boosts cognitive function.
Eleuthero (Siberian Ginseng) – Improves endurance, physical performance, and immune response.
Maca – Supports hormonal balance, enhances libido, and increases energy levels.

Which One is Best?

It depends on your specific needs:

For stress & anxiety → Ashwagandha, Holy Basil, Rhodiola
For energy & endurance → Rhodiola, Cordyceps, Ginseng
For brain health & focus → Lion’s Mane, Rhodiola, Ginseng
For immune support → Reishi, Cordyceps, Schisandra
For hormonal balance → Maca, Ashwagandha, Holy Basil

Where to Source Your Adaptogens:

I get most of my bulk herbs and powdered natural supplements from either Anima Mundi Herbals or Mountain Rose Herbs! I love both of these brands because they source their products ethically and sustainably, and have incredible quality herbs.

I hope you try this recipe!! And don’t forget to use my code: KELLEY for 10% off your first Lineage Provisions order! Till next time….

xo,

Kelley

Disclaimer: The recipes and health information shared on this website are for informational purposes only and are not intended to diagnose, treat, or cure any condition. Results may vary. Please consult with a healthcare professional before making any dietary changes. These are personal experiences and should not replace professional medical advice.

Adaptogenic Protein Shake Recipe