FeltovichFit Overnight Oats

Dry Ingredients and Flavoring

1 scoop unflavored whey protein concentrate
- I use whey protein concentrate instead of whey protein isolate for two reasons: (1) cheaper and (2) might be more effective at increasing glutathione (GSH). If you’re lactose intolerant or prefer a more digestible protein, whey protein isolate might be better [1].
1 cup organic rolled oats
½ tsp organic vanilla extract
2 Tbsp organic ground flax
- Ground is important. The GI tract has a very difficult time digesting the shell of flax seeds, so if you consume whole seeds, the nutrients will remain largely unabsorbed, and they’ll look the same coming out as they did coming in…
½ tsp organic ground cinnamon
½ tsp Pygeum
- There’s some evidence of benefits to male reproductive health. Feel free to omit.
1 tsp Maca
- There’s some evidence of benefits as an adaptogen, anti-depressant, and libido enhancer [2]. Feel free to omit.

1 cup organic skim milk
- Substitute non-dairy milk if lactose intolerant. Grass-fed isn’t consequential for skim milk because grass-feeding mostly impacts the fat profile of dairy, and skim milk doesn’t have any fat.
1 cup of organic mixed berries (frozen is fine)
1 cup of organic non-fat Greek yogurt
¼ cup of mixed organic chopped nuts (I buy a variety of nuts, add them in equal proportions to a food processor, and chop them lightly: almonds, walnuts, macadamia, and pecans)

Add dry ingredients to a 32oz Mason jar. Adding the protein powder first tends to make mixing easier. Add remaining dry ingredients in any order.

Add milk, seal jar with lid, and shake vigorously until mixed, approximately 20 seconds.

Add berries, yogurt, and nuts, seal jar with lid, and place in refrigerator.

I usually prepare six jars at a time for my weekly meal prep. I tend to do something different for breakfast on Sundays.

[1] W. Brink, “Whey Q&A!,” in BrinkZone vol. 2025, ed, 2014.

[2] D. Winston and S. Maimes, Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Inner Traditions/Bear, 2019.