Why Protein is a Non-Negotiable for Your Health

Written By Cameron Gildea

(Especially if You're a Woman)

When it comes to nutrition, protein often gets overshadowed by trendy diets, detox teas, and "what not to eat" lists. But here’s the truth: protein is a non-negotiable, and if you’re not getting enough, your energy, hormones, mood, and metabolism could be paying the price.

Let’s break it down.

What is Protein, Really?

Protein is a vital macronutrient that plays a key role in nearly every function of the body. It’s made up of amino acids; think of them as the building blocks of life. Your body uses these amino acids to build and repair tissues, create enzymes and hormones, support immune function, and even maintain healthy hair, skin, and nails.

Protein is essential for tissue growth and repair, whether from everyday movement or during times of healing. It also provides structural support to cells, acts as an enzyme to drive important chemical reactions, helps synthesize hormones and neurotransmitters, transports nutrients throughout the body, and plays a key role in DNA replication. Simply put, protein is foundational for overall health and vitality.

Why You Need Protein (Especially as a Woman)

Most women are under-eating protein without even realizing it. The standard “light” breakfast (a granola bar or toast with coffee) and salad for lunch just doesn’t cut it. Here's why protein is so essential:

1. Supports Fat Loss and Muscle Maintenance

Protein helps preserve lean muscle mass while promoting fat loss. More muscle = a faster metabolism. And no, strength training with protein won’t make you bulky, it’ll help you feel strong, toned, and energized.

2. Balances Blood Sugar and Cravings

Ever notice how a carb-heavy meal leaves you starving a couple hours later? Protein slows down digestion, keeping you full longer and stabilizing blood sugar levels, say goodbye to the 3 p.m. crash and sugar cravings.

3. Hormonal Health

Protein is needed for the production of key hormones. For women, adequate protein intake can help balance estrogen, progesterone, and cortisol levels, especially important during menstruation, perimenopause, and menopause.

4. Improves Mood and Brain Function

Amino acids from protein are precursors to neurotransmitters like serotonin and dopamine, aka the chemicals that help you feel happy, focused, and calm. Low protein = low mood and brain fog.

How Much Protein Do You Really Need?

While the RDA (Recommended Daily Allowance) is around 0.8g per kg of body weight, that’s just the minimum to prevent deficiency. Most experts in functional medicine and nutrition suggest aiming for 1.2–2.0g per kg of body weight, especially if you're active, healing, or over 40.

That typically looks like:

  • 30g of protein per meal

  • Prioritize breakfast, this sets the tone for blood sugar and cortisol levels all day.

  • For women, try to eat within the first hour of waking

Best Sources of Protein

  • OrganicAnimal-based: Organic poultry, wild fish, organic 100% grass fed/finishedbeef, pasture-raised eggs, wild game, organic greek yogurt, seafood.

  • Organic Plant-based: Lentils, organic non-GMO tofu, tempeh, quinoa, beans, edamame, hemp seeds, peas, spirulina (note: you’ll need larger portions and to combine foods for complete amino acid profiles)

Tips for Adding More Protein to Your Day

Breakfast Protein Boosts

  • Greek Yogurt Parfait: Layer plain organic Greek yogurt with fresh berries, a sprinkle of almonds, and chia seeds, and ceylon cinnamon for a satisfying, high-protein start.

  • Savory Tofu Scramble: Sauté crumbled tofu with fresh spinach, bell peppers, and turmeric. Serve with plantiful bread and smashed avocado for a plant-powered breakfast.

Protein-Packed Lunches

  • Grilled Chicken Power Bowl: Start with a base of mixed greens, add organic grilled chicken, colorful veggies (like cucumber, cherry tomatoes, and shredded carrots), and top with a homemade vinaigrette using extra virgin olive oil.

  • Hearty Lentil Soup or Veggie Chili: Pair with quinoa or buckwheat for a comforting and complete vegetarian meal.

Nourishing Dinners

  • Salmon Plate: Serve a wild-caught salmon filet with roasted seasonal vegetables and a quinoa or wild rice blend. Add lemon and fresh herbs for flavor without the fuss.

  • Veggie Tacos: Fill siete tortillas or lettuce wraps with taco meat made out of lentils and crumbled-up tofu, and add seasoned black beans, fresh salsa, guacamole, and a side of cilantro-lime brown rice.

Breakfast/lunch ideas

  • Breakfast protein Wrap (protein of choice like organic chicken or organic turkey with olives, arugula, and hummus on a wrap - I like Siete wraps or Coconut WrapsProtein

  • Egg dish (remember one egg is only 6 grams of protein)

  • Smoothie + 2 tbsp of flax meal

  • Dinner leftovers

  • Greek yogurt bowl w/berries, cinnamon + chia seeds

  • Sweet potato with pasture-raised eggs + organic chicken sausage 

  • Buckwheat porridge with organic chicken sausage

  • chia seed pudding 

Easy, quick protein options:

QUICK TIPS TO GET MORE PROTEIN IN

  1. Add a scoop of protein to your smoothie, coffee, chia seed pudding, or overnight oats

  2. Cook your organic grains in bone broth

  3. Stock healthy, clean protein bars like: Rawr bars or Feels bars

  4. Snack on hard-boiled eggs, turkey roll-ups, or roasted chickpeas

  5. Include a palm-sized portion of protein at every meal

  6. Plan ahead! Cook in batches, so you’re never caught off guard

Final Thoughts

Prioritizing high-quality protein can help you maintain lean muscle, boost your metabolism, balance your blood sugar, support hormone health, improve your mood, and even enhance your skin, hair, and nails.

For women especially, getting enough protein is essential for feeling strong, energized, and hormonally balanced at every stage of life. Whether you're working on fat loss, healing from burnout, or just aiming to feel your best day-to-day, protein is your ally!

Start small: focus on 20-30g of protein at each meal, and build your plate around nourishing, whole food sources. Your body will thank you with more energy, less cravings, better sleep & hormones!

CLICK HERE FOR LIFE-CHANGING PODCAST EPISODE ON PROTEIN FOR WOMEN.



References
  1. Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press. https://www.ncbi.nlm.nih.gov/books/NBK56068/
  2. Layman, D. K., & Rodriguez, N. R. (2009). Protein intake and the mediation of skeletal muscle mass and function. Nutrition & Metabolism, 6(1), 12. https://doi.org/10.1186/1743-7075-6-12
  3. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29–S38. https://doi.org/10.1080/02640414.2011.619204
  4. Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Protein. Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Cameron Gildea
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