The Power of Protein: Why Women Should Prioritize It for Optimal Health
Over the past year, I’ve made it a non-negotiable to consume at least 150 grams of protein daily. This decision wasn’t random—I gave birth a year ago and wanted to prioritize my recovery, hormonal balance, and overall health. Any mother can relate to the whirlwind of hormonal changes post-pregnancy. For me, focusing on protein was the key to feeling stronger, more energized, and, most importantly, thriving as a mother and individual.
Why Strength Matters More Than Being Skinny
In my teens and 20s, my focus was on being skinny—an obsession that I now realize did little for my overall well-being. Today, my goal is to feel strong, fit, and energized. Prioritizing protein has shifted my mindset and my body. Strength gives me confidence and the energy to keep up with life, especially as a mom and entrepreneur.
The Science Behind Protein
Protein isn’t just about building muscles; it’s a cornerstone of optimal health. Dr. Gabrielle Lyon’s book Forever Strong solidified what I’ve been practicing: women need to prioritize protein and strength training. A simple rule I follow is to consume protein in grams equal to twice my ideal body weight in kilograms. For example, if your ideal weight is 60 kg, aim for at least 120 grams of protein daily. This amount isn’t a maximum but a minimum for thriving.
Debunking Myths About Protein and Fat
For years, women were told that eating too much protein would make us bulky or that fat would make us, well, fat. Thankfully, the narrative is changing. High-quality protein and healthy fats are vital for hormone balance, better skin, nails, and hair, and reducing inflammation. Personally, I’ve noticed these benefits since upping my protein intake:
Balanced Hormones: Essential post-pregnancy and throughout life.
Improved Gut Health: An animal-based diet has been surprisingly gut-friendly for me.
Clearer Skin and Stronger Nails: Likely due to collagen-rich foods like bone broth.
More Energy and Focus: Crucial for running a business and raising a child.
Reduced Inflammation: Less bloating and a lighter, healthier feeling overall.
How I Structure My Protein-Packed Day
Breakfast: Butter coffee (coffee blended with a scoop of butter) and eggs cooked in butter with a side of cottage cheese. This keeps me satiated and energized for hours.
Lunch: Grilled steak or chicken thighs with butter on top for added fat and flavor.
Dinner: Lamb chops, salmon, or beef marrow paired with avocado or a simple guacamole made with cottage cheese.
I also incorporate bone broth and collagen a few times a week. If liver isn’t your favorite, consider a high-quality supplement to ensure you’re getting all the benefits without the taste.
Tips for Getting Started
Track Your Protein Intake: Use an app like MyFitnessPal to ensure you’re hitting your daily protein goal.
Choose High-Quality Protein: Whenever possible, opt for grass-fed, organic, or locally sourced meat. Connect with local farmers to buy in bulk and save money.
Meal Prep: Hard-boil eggs, grill steak, or prepare chicken thighs in advance. Having meals ready eliminates the temptation to grab less nutritious options.
Stay Hydrated: Add electrolytes to your water to improve hydration and energy levels.
Listen to Your Body: Don’t force yourself to stick to arbitrary numbers. If you’re hungry, eat more protein and healthy fats. Avoid mistaking boredom for hunger—sometimes a cup of tea or a glass of water is all you need.
Why Protein Can Help You Lean Out
Contrary to the myth that protein will bulk you up, it actually helps with fat loss. Protein keeps you fuller for longer, reducing the temptation to overeat or snack on carbs. It also supports muscle repair and growth, which boosts your metabolism and helps you lean out.
Easy, Protein-Rich Meals to Try
Breakfast: Scrambled eggs with butter and cottage cheese.
Lunch: Grilled steak or chicken thighs with a side of buttered vegetables like Brussels sprouts or pumpkin.
Dinner: Lamb chops or salmon with avocado or guacamole.
Snacks: Hard-boiled eggs, bone broth, or collagen drinks.
Supplements to Consider
If you’re struggling to meet your protein needs, supplements can help. Beef liver capsules, creatine for muscle recovery, and colostrum for immune support are all great additions to your routine.
Take Control of Your Health
The beauty of prioritizing protein is that it’s simple and effective. You don’t need fancy cookbooks or complicated recipes. Focus on whole, nutrient-dense foods, and watch how your energy, mood, and overall health transform.
If you’re ready to take your health to the next level, I’m here to help. As a certified coach, I focus on optimizing diet, mindset, and confidence. Your first session is free—let’s see if we’re a match to help you thrive.
