Are you Getting Enough Protein?

Let’s talk protein! Because protein isn’t just about building muscles or hitting fitness goals—it’s about longevity, energy, and how you feel every single day.

Most people—especially women over 30—aren’t eating enough protein to support their body’s basic needs, let alone their wellness or fitness goals. This shortfall is called the protein gap, and it’s more common than you think.

Even I was surprised. I’ve been mindful about protein for years, but when I started tracking it daily, I discovered I wasn’t getting enough either!

Protein does way more than help you build muscle.

Your body relies on it for:

• Preserving muscle mass - and muscle is the organ of longevity. I invite you to read  Forever Strong by Dr. Gabrielle Lyon to learn more

• Tissue and cellular repair - provides the fundamental building blocks your body needs

• Collagen production - which in turn helps with strong hair, nails, and glowing skin

• Satiety - keeps you full longer and reduces cravings

• Immune health - proteins are essential building blocks for the cells and antibodies that fight off infections and keep you healthy

• and so so much more.

  
  

How do you know if you’re falling short?

Watch for these common signs:

• Hunger shortly after meals

• Bloating throughout the day

• Persistent fatigue, even with adequate sleep

• Brittle or slow-growing hair and nails

• Soreness or weakness during workouts

• Sugar cravings that feel out of control

If any of these sound familiar, your body might be asking for more protein. But it’s not just about any protein—it’s about the right protein, in the right amounts, spread throughout the day. Choose a clean protein source with a complete amino acid profile including leucine. Leucine signals your body to start building lean muscle.

How much protein do you need?

Most experts recommend around 0.8 grams of protein per pound of body weight (based on your ideal body weight). For example, if you weigh 150 pounds, that’s about 120 grams of protein per day. It sounds like a lot—but with the right planning, it’s very doable!

Here are some simple ways to increase protein intake throughout your day:

• Start with a protein-rich breakfast: eggs, Greek yogurt, or a protein shake

• Add protein to snacks: nuts, cheese, or protein bars/gummies

• Include protein at every meal: chicken, fish, tofu, beans, or lentils

• Have fun with protein: Make a mocktail with a sparkling protein

• Use protein powders when needed: great for busy days or post-workout

• Plan and prep in advance: cook extra portions so protein is ready to go

Have you ever tracked your protein intake?

You won’t really know if you’re getting enough unless you do. That’s why I’m inviting you to use this FREE protein tracker to see where you stand and identify opportunities to close your protein gap.

Protein is more than just a nutrient—it’s the foundation for energy, strength, and overall wellness. Paying attention to your protein intake can help you feel fuller, stronger, and more vibrant every day. Start small, track your intake, and make protein a priority at every meal. Your body—and your future self—will thank you!