42: Your Guide to a Protein-Rich Diet

The essential macronutrient protein is very often called the building blocks of the body. That’s because our body would literally waste away without it. But did you know that the only way to get protein to your body is to ingest it? Your body doesn’t produce protein, so it’s up to you to provide your body with what it needs to continue functioning. Beginning at the age of around 30, a woman’s body begins to lose anywhere from 1%-3% of its total muscle mass on a yearly basis. And when the body doesn't get enough protein at regular intervals, it begins actively breaking down muscle to support itself. So when I say that protein truly is essential to your health, I’m not exaggerating. But with the right care and monitoring, you can give your body the opportunity to experience longevity, health and mobility.

To begin supporting your body by monitoring your protein intake, you first have to know how much protein your body actually needs to function healthily. Unfortunately, there is a lot of misinformation circulating about how much protein your body really needs. Common recommendations range from 30-40 grams daily to upwards of 100, depending on who you talk to. Many US health organizations sit at the low end of this recommended range, but did you know you need a minimum of around 100 grams per day to maintain muscle? This number varies based on gender, weight, age, activity level, personal goals, and other factors. But as a general rule of thumb, I recommend about 100 grams of protein daily for women, and slightly more for men. Depending on your experience, this may be a huge leap from what you’ve thought or been told.

When I went to see a nutritionist myself, I was shocked at her recommendation for my personal protein intake. And since then I’ve developed tools and a system that have helped me work towards my nutrition goals in a sustainable way. 

Figure out how many grams you are already getting per day with a health audit (3 day tracking)

I always say, do not ‘pass go’ until you get a nutrition audit under your belt! This is such an important step because how will you develop a clear trajectory if you don’t know what your starting point is? So I recommend you take three days to track your protein intake and see where you’re at right now. Don’t change anything yet, but just figure out on a normal day what your protein looks like. 

Get some inspiration for how to creatively get your protein intake headed in the right direction

It can help to categorize and identify different proteins so you can more fully understand what is available to you. It’s easy to think that a protein-rich diet is boring, bland, etc. But the truth is, it’s as colorful and delicious as you make it. Protein ranges from meat proteins, like chicken, shrimp and other seafoods, to red meats like beef and pork, to animal products like eggs and dairy products, to tofu and other vegan options like legumes, lentils, and nuts. There are so many possibilities that can accommodate all lifestyles, dietary restrictions, and personal preferences. 

So find the things that will work for you, and go with those. Don’t try to make things work that you just hate; that’s a surefire way to derail the longevity of your journey. Find things that you like to eat, recipes that are fun, colorful and delicious, and foods that are right for you. Personally, I’m a vegetarian. So I lean heavily into dairy products for my protein, and have also found a protein drink that I really love, and it goes in my coffee every morning. But my routine isn’t going to work for someone that’s vegan or lactose intolerant. That person may be inclined to include more peanut butter and legumes into their diet instead. 

When I’m talking to someone about stocking their pantry with protein options, I always give them three recommendations: 

• Pick things that are easy (well-liked, easy to make, and things you gravitate to)
• Allow for lots of variety (sweet vs. savory options, and find interesting ways to incorporate protein)
• Stick with the things that work for you (consider your preferences and restrictions)

Pick ONE THING that works for you and that you can begin right now

I will preach longevity until I’m out of breath; if you can’t do it sustainably, you’re much better off picking a different route. So start small and work your way forward. It’s not going to feel doable and might actually have some undesired effects on your metabolic health if you suddenly jump your protein intake up to 100 grams a day from 30 or 40. I recommend taking it slow, and increasing incrementally and steadily. Make one small change to your diet, and start it right now (after your audit of course).

If you’ve found any of this information helpful, I want to make you aware of some resources that I’ve been working on for you. I am now offering The Blood Sugar Mastermind as a mini-course, and it’s available right now! So if you missed out on the live course but still want to gain access to some of the amazing teaching and resources in the original program, CLICK HERE! I will also be offering a course called Optimizing Fat Loss and Maintaining Muscle on a GLP1 in the near future. This course focuses specifically on building a healthy lifestyle around protein and muscle retention while on a GLP 1, and if you want to be the first to get notified when I launch that, you can get on the waitlist HERE.