25. Protein: What’s All The Rage?!
I think we can all agree that the protein craze right now is at an all time peak. I feel like every health and wellness person I follow is preaching “protein, protein, protein” in a somewhat over the top way. While I do think that the whole meat bowl for every meal, carnivore diet is a phase that we will look back on like the low carb phase of the 90s, there is A LOT of validity and science behind it. However, I don’t think that people should be stressing themselves out beyond measure to meet protein goals or completely do a 360 with their diets. Let’s get into why protein is beneficial and how to prioritize it without going crazy!
First and foremost, I think it helps to understand why people are raving about protein in the first place:
Most of us are eating less protein than we think. I used to think an egg equaled a good protein portion. I measured “protein” by having one source on my plate…but after tracking my intake, I realized one egg is just 7g of protein—and my goal was 90-100g a day. Major reality check! I recommend tracking your protein loosely for a day or two (not in a caloric restriction way, but just to familiarize yourself with how much your are getting on a day-to-day basis)
Protein is a secondary nutrient and its sole role is to rebuild muscle in your body. Now, why is this important?! Because when you go to the gym you are breaking down muscle, NOT building it. It is after you leave the gym that your muscles grow back stronger and protein is what is doing that! If you work out and do not intake enough protein, you will not gain strength and yes this should be the goal for everyone - because more muscle mass does not mean you will be bulky. In fact quite the opposite.
The “quiet food noise” effect: Protein digests slower than other nutrients, helping to keep energy levels and blood sugar steady longer. Translation? Less snacking, fewer cravings, and reduced hanger levels! Our bodies also experience “protein prioritization,” where we continue to feed until our protein meeds are met (i.e. thinking you are hungry and eating but never feeling satisfied). By front loading 30-50g of protein in your day, your protein needs are met and your body will not desire food as much.
Hormone regulation: Protein plays a major role in balancing our hormones. When you’re getting enough protein, your body can produce essential hormones like insulin, which regulates blood sugar, and serotonin, which impacts mood and stress levels. Protein also influences key hunger-regulating hormones like ghrelin and leptin, helping your body recognize when it’s full and when it’s genuinely hungry. By prioritizing protein, you’re not just fueling your muscles—you’re supporting a more balanced, steady state for everything from mood to metabolism.
So, am I saying you need to become a protein-obsessed carnivore? Absolutely not! But shooting for 30-50g of protein at each meal can do wonders for muscle growth, hormone health, satiety, mood, and more. At first, it might feel like a lot if you’re used to thinking of protein as a single egg, sausage, or turkey slice. But your body—and your hunger levels—will thank you!
Check out these resources if you are interested in learning more!: