When was the last time you gave protein some thought? Unlike superfoods or trendy diets, it rarely steals the spotlight, but protein is the quiet hero your body relies on every day. It’s the foundation for repair, growth, and keeping you feeling your best.

If you’ve been battling energy slumps, constant cravings, or feeling weaker than you used to, protein might be the missing link. It’s a powerful yet often overlooked nutrient that plays a starring role in your overall health.

While carbohydrates and fats dominate the conversation around food, protein is the true workhorse. Whether your goal is to manage weight, balance hormones, or simply feel more energised and focused, protein is the backbone of a healthy, sustainable diet.

Why Protein Matters.

Protein isn’t just another nutrient; it’s the body’s multitasker. Every cell, tissue, and organ relies on protein for repair, growth, and function. What makes it unique is how your body processes it.

Unlike fats or carbohydrates, protein is metabolically expensive. This means your body uses more energy to digest and metabolise it, making it a great tool for maintaining or losing weight. It’s also incredibly satisfying. While you might be tempted to overindulge in sugary snacks or chips, have you ever binged on chicken breast? Not likely.

Protein keeps you full for longer, helping to reduce cravings and avoid mindless snacking. This makes it ideal for people trying to control their calorie intake while keeping their energy levels stable.

Protein and Hormonal Balance.

For women, particularly during hormonal shifts of perimenopause/menopause, protein is a non-negotiable. It plays a vital role in regulating cortisol – your body’s stress hormone.

High or fluctuating cortisol levels can wreak havoc on your energy, mood, and blood sugar. Protein acts as a stabiliser, supporting adrenal function and keeping your blood sugar levels balanced. This is especially important if you experience mid-afternoon slumps or find yourself reaching for caffeine or sugary snacks to keep going.

When protein is a consistent part of your diet, it helps create a steady, calming effect on your system, promoting hormonal balance and overall wellbeing.

Feel-Good Food for Your Brain.

Did you know that protein is directly linked to your brain chemistry? It provides the building blocks for serotonin and dopamine – your “feel-good” chemicals that support focus, mood, and motivation.

Starting your day with a protein-rich breakfast like eggs with avocado or a bowl of Greek yoghurt with nuts and seeds can set the tone for mental clarity and emotional balance. This is why protein isn’t just about physical health; it’s essential for cognitive and emotional wellbeing too.

Protein Builds Strength and Resilience.

Protein is critical for maintaining muscle mass, which becomes increasingly important as we age. After the age of 30, we naturally lose muscle mass unless we actively work to preserve it. This loss, known as sarcopenia, can lead to reduced mobility, increased risk of fractures, and a slower metabolism.

By consuming enough protein and pairing it with regular strength-building exercises, you can combat muscle loss, improve bone density, and stay strong and active for years to come. More muscle also means better insulin sensitivity, which helps regulate your blood sugar and reduce the risk of metabolic conditions.

Best Sources of Protein.

Not all protein is created equal. Here’s a breakdown of the best options:

Animal-Based Proteins (a palm size and thickness):

Grass-fed meats (beef, lamb)
Free-range poultry (chicken, turkey)
Wild-caught fish and seafood
Eggs and high-quality dairy (Greek yoghurt, cottage cheese)

Plant-Based Proteins (1-2 cups worth):

Legumes (lentils, chickpeas, black beans)
Tofu, tempeh, and edamame
Nuts, seeds, and nut butters
Quinoa, buckwheat, and other high-protein grains

For vegetarians or vegans, combining plant-based proteins (e.g., rice and beans) ensures a complete amino acid profile.

Q. Did you know that getting enough protein is critical for your health and longevity? Too little protein can lead to low muscle mass, which is strongly linked to an increased risk of mortality.

How Much Protein Do You Need?

Now, you might be asking, "How much protein do I actually need?" Great question!

The amount of protein you need varies based on your activity level and health goals*.

The Recommended Nutrient Intake (RNI) is 0.8 grams of protein per kilogram (kg) of body weight per day. So, for a 65 kg individual that would be 52+ grams a day (split over their main meals). It's not just about building muscle—it's about maintaining your health as you age.

*This is dependent on your level of activity, whether you are injured and recovering. Pregnancy, lactation, and injury may call for increased needs. Men tend to need a more than women.

As general rule of thumb I use with my clients is a palm size and thickness as measure for animal protein, and the cups for plant-protein. Who has time to weigh their food, right?

Practical Ways to Add Protein.

**Breakfast Boost:**

Start with a protein-packed breakfast. Try scrambled eggs with spinach, smoked salmon with avocado, or Greek yoghurt topped with nuts and seeds.

Lunchtime Power-Up: Build your lunch around lean protein, like grilled chicken, tofu, or lentils, paired with veggies and whole grains.
Smart Snacking: Keep snacks simple – boiled eggs, a handful of almonds, or even a protein coffee (yes, it’s a thing!) can help you hit your daily targets.
Dinner Done Right: End the day with a well-rounded meal that includes lean protein, roasted vegetables, and a source of healthy fat like olive oil or avocado.

Protein Is Your Partner in Health.

Protein is more than a building block; it’s the foundation for a healthier, stronger, and more vibrant you. Whether you’re a busy professional, a parent juggling it all, or someone navigating hormonal changes, protein can help you feel more energised, balanced, and resilient.

Ready to make protein a priority? Start with small, intentional changes, and watch how it transforms your energy and overall wellbeing. And, if you need some guidance book yourself a complimentary call with me and we can have a chat.

What’s one change you’re inspired to make after reading this? I’d love to hear how you’re adding protein to your day – leave a comment below!

Protein: Your Body’s Secret Weapon