July 22, 2025 • 23 mins
Macro Myths: Protein — How Much Is Too Much?
Macro Myths Series: Part 3
Are you snacking on cold chicken nuggets, chugging a protein smoothie, and wondering why you're still starving an hour later? You're not alone, mama—and this episode is for you.
In today’s deep dive, we’re busting the biggest myths around protein: how much you actually need (hint: it’s probably less than you think), the dangers of the billion-dollar protein supplement industry, and what happens when you go to extremes—like the carnivore diet.
We’ll talk about how real protein fuels energy, mental clarity, hormone balance, and weight loss—and why quality matters more than quantity.
You’ll learn:
-
How to tell if you’re getting too little (or too much) protein.
-
Real food examples of how to hit your daily protein needs—without powders or bars.
-
Why bloating after protein might be a stomach acid issue (and how to fix it).
-
What to look for in a quality protein supplement—if you actually need one.
This one’s packed with truth, practical tips, and plenty of mom-life humor. Let’s clean up the confusion and get back to fueling your body the way God designed—no gimmicks required.
SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jerusha Jantz, Holistic Wellness Coach for Christian Moms:
Welcome to Tired Mommy Revival. (00:01):
undefined
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
Are you ready for this?
(01:49):
Let's do it, mama.
Today we are diving into one ofthe most hyped and misunderstood
macronutrients out there (01:57):
protein.
Let's just get this out of the way.
Snacking on your toddler's coldchicken nuggets, not enough protein.
Blending up a protein smoothie with15 ingredients and calling it a meal.
Uh, still not great.
Living on steak and salt whileavoiding all vegetables because
(02:18):
TikTok said carnivore is king.
Yikes.
We need to talk, mama.
Because while protein is absolutelyessential for your health, it's become a
marketing machine, and women, especiallymoms, are caught in the crossfire
of undereating real protein and overconsuming the ultra processed stuff.
(02:40):
So today we're cutting throughthe noise and getting real about
what protein does, how much youactually need, and how to fuel your
body without falling for the fads.
Let's start with the basics.
Your body needs protein.
It's not optional.
It's not a trend.
It's a foundational building blockfor repairing and maintaining muscle,
(03:03):
supporting immune function, producinghormones and enzymes, keeping your hair,
skin, and nails strong, carrying oxygenthroughout your bloodstream, and even
helping regulate your mood and sleep.
It also helps with supportingcognitive function and mental clarity.
In other words, if you're feelingsluggish, constantly snacking, or noticing
(03:26):
more hair in your brush than usual,protein might be part of the picture.
Protein is especially important for moms.
We're constantly multitasking,rebuilding tissue post baby, and
trying to keep up with tiny humans.
Protein is a steady anchor for the chaos.
But, and this is important,more is not always better.
(03:52):
Especially if it's coming from a shakerbottle or a protein packed granola bar
with 25 ingredients, and a name likePower Punch Vanilla Ice Cream Explosion.
Where you get your proteinfrom matters a lot.
So what does a protein rich day look like?
(04:12):
Let's be honest, you don't havetime to weigh your chicken or count
your macros between school drop offand folding five loads of laundry.
So how do we make this doable?
Most women in their 20's to 40's needaround 45 to 55 grams of protein per day.
And this changes person to personbased on your body size, your stress,
(04:36):
activity level, and life stage, andeveryone digests protein differently.
In just a minute, we're gonna talkabout how to gauge how much protein
might be right for your body.
But the truth is, many of us arefalling short of our daily protein
intake with random bites throughoutthe day, or we're going overboard
(04:58):
with high protein, everything.
But a really good gauge isabout 50 grams of protein.
Here's what that might look like in a day.
For breakfast, if you have half a cup ofGreek yogurt with berries and hemp seeds,
that might be about 10 grams of protein.
For lunch, you could have a palmsized amount of grilled chicken
(05:20):
breast with salad and avocado.
That's about another 20 grams.
And for snack, you could include somechia pudding made with almond milk and
seeds, which would be another 10 grams.
And for dinner you might havelentils soup, or black bean tacos
with cheese and veggies, whichwould be an additional 10 grams.
(05:40):
That's right around 50 gramsof protein without any powders,
bars, or blender explosions.
Simple, nourishing, and doable.
However, if that sounds likea lot right now, don't worry.
Start with something smaller, like 20to 25 grams a day and work your way up.
(06:02):
Some easy low prep ways to do that wouldbe eating Greek yogurt with berries,
chia pudding with almond or coconutmilk, having rotisserie chicken tacos
with some avocado, a scoop of lentilsor beans added to your salad or wrap, or
maybe even a boiled egg for a snack orjust added chopped up into your salad.
(06:25):
It doesn't have to be complicated.
You just have to make it intentional.
So how do you know you'regetting enough protein?
You will feel satisfied after meals,and you can go about three to four
hours without snacking in between meals.
You'll also feel that yourenergy is more stable.
(06:47):
Your nails, hair and skin willlook healthy, and your periods
are more regular and manageable.
Now, if you're eating too little protein,there will be some very obvious factors
of that too, including things likeconstant cravings and snacking, muscle
loss or weakness, poor recovery afterworkouts, hair thinning or breakage,
(07:11):
low energy or brain fog, heavy orirregular periods, hair thinning or
brittle nails, crashing mid-afternoon, orslower recovery from illness or fatigue.
So use this information to gauge foryourself personally if you feel like
you're getting enough protein or not.
(07:32):
There's a lot of information out thereabout how much protein you should really
be getting, but the fact is, is that theyare really giving us an average median.
Which is so unfair because each ofus have unique body types and sizes,
and it's not realistic to giveeverybody a one size fits all number.
So gauge for yourself based on how you'refeeling if you're getting enough protein.
(07:56):
Now if you feel bloated aftereating protein, that could be
a sign of low stomach acid.
Unlike carbs or dairy, which relyon enzymes and bacteria to be broken
down in your digestive system,protein requires acid to break down.
If your stomach acid is too low, yourdigestion suffers when you eat protein.
(08:20):
There's actually a lot of thingsthat can reduce your stomach acid,
including things like stress, aging,antacids, and highly processed foods.
Some ways that you can support yourstomach acid production to be able
to handle protein well is having atablespoon of apple cider vinegar
in water before meals, eating bitterfoods like arugula or dandelion, and
(08:46):
avoiding excess water with meals.
Also, something as simple as takingdeep breaths, or a really intentional
prayer before meals can do a lot tohelp reduce stress while you're eating.
From all of those tips, one of themis definitely the most effective.
I know you probably don't wanna hearit, but it's apple cider vinegar.
(09:08):
Now, don't feel like you have to do ashot of apple cider vinegar, because even
though I know that was popular years ago,and it probably still is in some places,
it is a really awful experientiallyand taste wise to do that to your body.
So make sure you mix it in with somethinglike a glass of water, or even maybe
a flavored electrolyte powder to helpcover the taste a little bit, and I
(09:32):
promise you it will do so much for yourgut health and your protein digestion.
Now let's talk about the billiondollar beast in the room, the
protein supplement industry.
As of 2023, it's worth 5.8 billionworldwide and growing fast, and
(09:54):
the marketing is relentless.
You see protein packed productseverywhere, including things like
donuts, cereal, enhanced pastaand even high protein pancakes.
The problem is that most ofit is ultra processed junk.
I know you're thinking, wait a minute.
(10:16):
I've spent lots of money on amazingprotein powders that were supposed
to boost my health, but even when itcomes in a clean looking shake or bar,
chances are it's filled with thingslike emulsifiers, gums and thickeners,
sugar alcohol's, natural flavors,which are anything but natural, and the
(10:40):
worst offender, isolated soy protein.
Now let me pause here.
If you ever see isolated soyprotein on a label, walk away!
This is not tofu or edamame.
It's a cheap, stripped down, labmanipulated ingredient pulled
(11:01):
out of soybeans and added intofoods to bulk up the protein
content, and is almost always GMO.
It's highly processed, difficultto digest, and doesn't offer the
nutrient density, or synergy yourbody actually needs to thrive.
It's basically filler.
(11:22):
And it's not your friend ifyou're trying to support hormones,
metabolism, or long-term health.
And here's a fun thing to notice.
Anytime a brand influencer, or celebrity,launches a protein powder and they're
promoting how excited they are aboutit, and the process of making it, have
(11:44):
you noticed where they're standing?
It's in a lab surroundedby beakers and white coats.
Food made in a lab is notfood designed for life.
Food is meant to be made in a kitchen.
Real, whole, God made ingredientsdon't need to be synthesized in a
sterile room with industrial equipment.
(12:07):
And on top of all that processedprotein often leaves you
hungrier sooner, not full longer.
Think about the last time you hada protein smoothie for breakfast.
You felt like a nutrition Goddess at8:30 AM, but by 10 you were elbow deep
in the pantry looking for a snack.
(12:27):
That's because liquidsdigest it faster than solids.
Ultra processed proteins don't triggerthe same satiety signals as real
food, and many of them even causeblood sugar to dip quickly after
the initial spike, making you cravecarbs or more food shortly after.
(12:48):
If you're starving an hour afteryour protein drink, it's not your
willpower, it's your body saying,Hey, that wasn't real food.
But if you must use a proteinpowder occasionally, here's
what to really look for.
Look for something plant-based likepea protein, pumpkin seed, and hemp.
(13:11):
Make sure that it's low carb andlow sugar, and that they're whole
food ingredients you recognize.
Also, make sure that they'renaturally sweetened with things like
dates, or monk fruit, or stevia.
And make it the backup plan, not thego-to resource for your everyday protein.
(13:32):
So let's talk about some differenttypes of protein because while we might
all immediately assume that proteincomes from meat, plant-based protein
can absolutely support your healthwhen it's approached with wisdom.
In fact, the very beginning of theBible points to a plant-based diet as
the original provision for nourishment.
(13:54):
Before meat was permitted, afterthe flood in Noah's time, people
received their nutrients, includingprotein, from the plants God created.
Protein is made up of nineessential amino acids.
Animal products contain all nine,which is why they're called complete
proteins, but most plant sourcesdon't have the full spectrum.
(14:16):
But when combined intentionallylike beans with rice, or lentils
with whole grains, they can createa complete amino acid profile.
With the right pairings a plant forwarddiet can absolutely meet your body's
protein needs and support vibrant health.
Here are some examples ofcomplete plant protein combos.
(14:38):
Beans and rice.
Lentils and quinoa.
Hummus and whole grain pita.
Some of the top benefits of plant-basedproteins versus meat are, number
one, they support your gut health.
Plant proteins come naturallypacked with fiber, which supports
digestion and a healthy microbiome,something that meat doesn't offer.
(15:03):
It also fights inflammation.
Plant protein is packed withantioxidants and phytonutrients
and helps reduce inflammation.
On the other hand, you runthe risk with processed meats
actually increasing inflammation.
It also protects your heart.
Plant proteins are lower in saturatedfat and cholesterol, making them
(15:24):
a heart healthy option, especiallyimportant for women in midlife.
They lower chronic disease riskbecause studies show plant protein
helps reduce the risk of heartdisease, diabetes, and some cancers
when swapped in for animal protein.
And a lot of that has to do with thequality of protein that we have nowadays.
(15:45):
It also boosts nutrients, lentils,beans and seeds are rich in
vitamins, minerals, and antioxidants,supporting energy, hormone balance,
and cellular repair in a unique way.
They're also just generallycleaner for your hormones.
Whole food plant proteins are free fromadded hormones and antibiotics often
(16:09):
found in conventional meat, which helpslighten the toxic load on your body.
Now, if you're not a hundredpercent plant-based, that's fine.
Combine your plant proteinswith a bit of animal protein
or dairy for even more balance.
They're both good for you.
But the benefits of plant-based proteinis that number one, it's cheaper, which
(16:32):
is always a mom win, and there are tonsof great ways to enjoy it as a family.
Maybe try incorporating somethinglike Meatless Mondays to get more
plant protein into your diet.
I almost guarantee yourfamily won't miss the meat.
Trust me, it's all in your headthat you need me on your plate.
Our family favorite meals includethings like lentil tacos, black
(16:55):
bean soup, and red lentil curry.
Okay.
Let's talk about the oppositeend of this protein spectrum,
which is the carnivore diet.
If you've ever tried this all meat,no plants approach, you may have
noticed you felt better at first.
A lot of women do.
Why is that?
(17:17):
It's because you're removing processedfood and sugar, you're simplifying
digestion, and you're calminginflammation and food sensitivities.
Which is all really, really good for you,but that doesn't mean it's a long-term
solution, especially not for women.
Over time, the lack of fiber, antioxidantsand phytonutrients create some serious
(17:43):
problems, including gut dysbiosis,hormone imbalance, constipation and
fatigue, missing nutrients that supportdetox, mental clarity and metabolism.
And ironically, blood sugar issues.
Yes, even meat heavy, no carb dietscan spike insulin in the long run,
(18:07):
especially when protein is eatenin large amounts without fiber.
So the bottom line is that thecarnivore diet can be therapeutic
short term, but it's not sustainableor safe for most women over time.
But here's the real key that'sleft out of the carnivore diet and
the benefits that come with it.
(18:29):
Most people are doing the carnivore dieteating store-bought meat, which is high in
omega sixes, which are inflammatory fat.
They're often treated with hormonesor antibiotics, which increase
your toxic load over time andblock your hormone production.
And they're lacking the nutrientdensity of properly raised animals.
(18:52):
Because it's expensive to buy grass fedmeat and not everybody can go hunting.
But we can't deny the benefits of thecarnivore diet that some people see.
And this is because the sciencebehind the carnivore diet often
comes from eating things like organmeats like liver, heart, and kidney.
(19:14):
But let's be honest, most peopledoing the carnivore diet aren't
cooking up kidneys every night.
If you're gonna do the carnivore diet wellyou really need to be committed to pasture
raised, grass fed meats, eating organmeats regularly, and not just liver but
including liver, including electrolytesand a digestive strategy for your body.
(19:38):
And even then, whenever I hear afriend tell me that they're on the
carnivore diet, the first thing I askthem is, are you eating vegetables too?
Because this diet often leaves biggaps in your fiber intake, which is
crucially important for your health, aswell as phytonutrients, antioxidants,
(20:00):
and hormone and gut support.
So, short term it might help, absolutely.
But long term, it's not worth therisk, especially for you mama.
So what's the big picture on protein?
You don't need 80 grams of protein a day.
You don't need powdersor high protein cookies.
(20:21):
What you do need is enough high quality,real food protein, a balance of animal and
plant sources, and a plate that supportsyour body's design, not a diet trend.
According to the World HealthOrganization, most adults need around
1.83 grams per kilogram of body weight.
(20:45):
For the average woman, that'sabout 45 to 55 grams per day.
Of course, if you're in a different stageof life, like pregnant or breastfeeding,
if you're over the age of 70, or ifyou're highly active or lifting heavy
weights, regularly strenuously onyour body, then you might need more.
(21:07):
But if you're a busy mom tryingto stay sane and eat well, 50
grams a day is a good target, andyou can hit that with real food.
You don't need a powder that tasteslike liquified birthday cake.
Protein is powerful, but it doesn'tneed to be over complicated.
The goal is not to obsess overgrams, or build your whole
(21:29):
diet around powders or bars.
The goal is to nourish your body throughreal food, thoughtful combinations,
and rhythms that align with how Godactually designed you to thrive.
Now, next week, we arebusting another big myth.
We're talking about fat: from feared to essential. (21:47):
undefined
We're gonna unpack why fat is not theenemy, why low fat diets failed us,
and how the right fats can support yourhormones, brain, skin, and metabolism.
Mama, if this episode helped you feel moreclarity around protein, would you share it
(22:10):
with a friend or post it in your stories?
Let's keep spreading food freedomand wisdom one mama at a time.
Until next time, stay nourished,keep it real, and remember,
you were made for wellness.
Mama, I hope this episode blessedyou and reminded you that you were
(22:31):
beautifully and uniquely made to thrive.
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
(22:52):
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
undefined
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
Are you ready for this?
(01:49):
Let's do it, mama.
Today we are diving into one ofthe most hyped and misunderstood
macronutrients out there (01:57):
protein.
Let's just get this out of the way.
Snacking on your toddler's coldchicken nuggets, not enough protein.
Blending up a protein smoothie with15 ingredients and calling it a meal.
Uh, still not great.
Living on steak and salt whileavoiding all vegetables because
(02:18):
TikTok said carnivore is king.
Yikes.
We need to talk, mama.
Because while protein is absolutelyessential for your health, it's become a
marketing machine, and women, especiallymoms, are caught in the crossfire
of undereating real protein and overconsuming the ultra processed stuff.
(02:40):
So today we're cutting throughthe noise and getting real about
what protein does, how much youactually need, and how to fuel your
body without falling for the fads.
Let's start with the basics.
Your body needs protein.
It's not optional.
It's not a trend.
It's a foundational building blockfor repairing and maintaining muscle,
(03:03):
supporting immune function, producinghormones and enzymes, keeping your hair,
skin, and nails strong, carrying oxygenthroughout your bloodstream, and even
helping regulate your mood and sleep.
It also helps with supportingcognitive function and mental clarity.
In other words, if you're feelingsluggish, constantly snacking, or noticing
(03:26):
more hair in your brush than usual,protein might be part of the picture.
Protein is especially important for moms.
We're constantly multitasking,rebuilding tissue post baby, and
trying to keep up with tiny humans.
Protein is a steady anchor for the chaos.
But, and this is important,more is not always better.
(03:52):
Especially if it's coming from a shakerbottle or a protein packed granola bar
with 25 ingredients, and a name likePower Punch Vanilla Ice Cream Explosion.
Where you get your proteinfrom matters a lot.
So what does a protein rich day look like?
(04:12):
Let's be honest, you don't havetime to weigh your chicken or count
your macros between school drop offand folding five loads of laundry.
So how do we make this doable?
Most women in their 20's to 40's needaround 45 to 55 grams of protein per day.
And this changes person to personbased on your body size, your stress,
(04:36):
activity level, and life stage, andeveryone digests protein differently.
In just a minute, we're gonna talkabout how to gauge how much protein
might be right for your body.
But the truth is, many of us arefalling short of our daily protein
intake with random bites throughoutthe day, or we're going overboard
(04:58):
with high protein, everything.
But a really good gauge isabout 50 grams of protein.
Here's what that might look like in a day.
For breakfast, if you have half a cup ofGreek yogurt with berries and hemp seeds,
that might be about 10 grams of protein.
For lunch, you could have a palmsized amount of grilled chicken
(05:20):
breast with salad and avocado.
That's about another 20 grams.
And for snack, you could include somechia pudding made with almond milk and
seeds, which would be another 10 grams.
And for dinner you might havelentils soup, or black bean tacos
with cheese and veggies, whichwould be an additional 10 grams.
(05:40):
That's right around 50 gramsof protein without any powders,
bars, or blender explosions.
Simple, nourishing, and doable.
However, if that sounds likea lot right now, don't worry.
Start with something smaller, like 20to 25 grams a day and work your way up.
(06:02):
Some easy low prep ways to do that wouldbe eating Greek yogurt with berries,
chia pudding with almond or coconutmilk, having rotisserie chicken tacos
with some avocado, a scoop of lentilsor beans added to your salad or wrap, or
maybe even a boiled egg for a snack orjust added chopped up into your salad.
(06:25):
It doesn't have to be complicated.
You just have to make it intentional.
So how do you know you'regetting enough protein?
You will feel satisfied after meals,and you can go about three to four
hours without snacking in between meals.
You'll also feel that yourenergy is more stable.
(06:47):
Your nails, hair and skin willlook healthy, and your periods
are more regular and manageable.
Now, if you're eating too little protein,there will be some very obvious factors
of that too, including things likeconstant cravings and snacking, muscle
loss or weakness, poor recovery afterworkouts, hair thinning or breakage,
(07:11):
low energy or brain fog, heavy orirregular periods, hair thinning or
brittle nails, crashing mid-afternoon, orslower recovery from illness or fatigue.
So use this information to gauge foryourself personally if you feel like
you're getting enough protein or not.
(07:32):
There's a lot of information out thereabout how much protein you should really
be getting, but the fact is, is that theyare really giving us an average median.
Which is so unfair because each ofus have unique body types and sizes,
and it's not realistic to giveeverybody a one size fits all number.
So gauge for yourself based on how you'refeeling if you're getting enough protein.
(07:56):
Now if you feel bloated aftereating protein, that could be
a sign of low stomach acid.
Unlike carbs or dairy, which relyon enzymes and bacteria to be broken
down in your digestive system,protein requires acid to break down.
If your stomach acid is too low, yourdigestion suffers when you eat protein.
(08:20):
There's actually a lot of thingsthat can reduce your stomach acid,
including things like stress, aging,antacids, and highly processed foods.
Some ways that you can support yourstomach acid production to be able
to handle protein well is having atablespoon of apple cider vinegar
in water before meals, eating bitterfoods like arugula or dandelion, and
(08:46):
avoiding excess water with meals.
Also, something as simple as takingdeep breaths, or a really intentional
prayer before meals can do a lot tohelp reduce stress while you're eating.
From all of those tips, one of themis definitely the most effective.
I know you probably don't wanna hearit, but it's apple cider vinegar.
(09:08):
Now, don't feel like you have to do ashot of apple cider vinegar, because even
though I know that was popular years ago,and it probably still is in some places,
it is a really awful experientiallyand taste wise to do that to your body.
So make sure you mix it in with somethinglike a glass of water, or even maybe
a flavored electrolyte powder to helpcover the taste a little bit, and I
(09:32):
promise you it will do so much for yourgut health and your protein digestion.
Now let's talk about the billiondollar beast in the room, the
protein supplement industry.
As of 2023, it's worth 5.8 billionworldwide and growing fast, and
(09:54):
the marketing is relentless.
You see protein packed productseverywhere, including things like
donuts, cereal, enhanced pastaand even high protein pancakes.
The problem is that most ofit is ultra processed junk.
I know you're thinking, wait a minute.
(10:16):
I've spent lots of money on amazingprotein powders that were supposed
to boost my health, but even when itcomes in a clean looking shake or bar,
chances are it's filled with thingslike emulsifiers, gums and thickeners,
sugar alcohol's, natural flavors,which are anything but natural, and the
(10:40):
worst offender, isolated soy protein.
Now let me pause here.
If you ever see isolated soyprotein on a label, walk away!
This is not tofu or edamame.
It's a cheap, stripped down, labmanipulated ingredient pulled
(11:01):
out of soybeans and added intofoods to bulk up the protein
content, and is almost always GMO.
It's highly processed, difficultto digest, and doesn't offer the
nutrient density, or synergy yourbody actually needs to thrive.
It's basically filler.
(11:22):
And it's not your friend ifyou're trying to support hormones,
metabolism, or long-term health.
And here's a fun thing to notice.
Anytime a brand influencer, or celebrity,launches a protein powder and they're
promoting how excited they are aboutit, and the process of making it, have
(11:44):
you noticed where they're standing?
It's in a lab surroundedby beakers and white coats.
Food made in a lab is notfood designed for life.
Food is meant to be made in a kitchen.
Real, whole, God made ingredientsdon't need to be synthesized in a
sterile room with industrial equipment.
(12:07):
And on top of all that processedprotein often leaves you
hungrier sooner, not full longer.
Think about the last time you hada protein smoothie for breakfast.
You felt like a nutrition Goddess at8:30 AM, but by 10 you were elbow deep
in the pantry looking for a snack.
(12:27):
That's because liquidsdigest it faster than solids.
Ultra processed proteins don't triggerthe same satiety signals as real
food, and many of them even causeblood sugar to dip quickly after
the initial spike, making you cravecarbs or more food shortly after.
(12:48):
If you're starving an hour afteryour protein drink, it's not your
willpower, it's your body saying,Hey, that wasn't real food.
But if you must use a proteinpowder occasionally, here's
what to really look for.
Look for something plant-based likepea protein, pumpkin seed, and hemp.
(13:11):
Make sure that it's low carb andlow sugar, and that they're whole
food ingredients you recognize.
Also, make sure that they'renaturally sweetened with things like
dates, or monk fruit, or stevia.
And make it the backup plan, not thego-to resource for your everyday protein.
(13:32):
So let's talk about some differenttypes of protein because while we might
all immediately assume that proteincomes from meat, plant-based protein
can absolutely support your healthwhen it's approached with wisdom.
In fact, the very beginning of theBible points to a plant-based diet as
the original provision for nourishment.
(13:54):
Before meat was permitted, afterthe flood in Noah's time, people
received their nutrients, includingprotein, from the plants God created.
Protein is made up of nineessential amino acids.
Animal products contain all nine,which is why they're called complete
proteins, but most plant sourcesdon't have the full spectrum.
(14:16):
But when combined intentionallylike beans with rice, or lentils
with whole grains, they can createa complete amino acid profile.
With the right pairings a plant forwarddiet can absolutely meet your body's
protein needs and support vibrant health.
Here are some examples ofcomplete plant protein combos.
(14:38):
Beans and rice.
Lentils and quinoa.
Hummus and whole grain pita.
Some of the top benefits of plant-basedproteins versus meat are, number
one, they support your gut health.
Plant proteins come naturallypacked with fiber, which supports
digestion and a healthy microbiome,something that meat doesn't offer.
(15:03):
It also fights inflammation.
Plant protein is packed withantioxidants and phytonutrients
and helps reduce inflammation.
On the other hand, you runthe risk with processed meats
actually increasing inflammation.
It also protects your heart.
Plant proteins are lower in saturatedfat and cholesterol, making them
(15:24):
a heart healthy option, especiallyimportant for women in midlife.
They lower chronic disease riskbecause studies show plant protein
helps reduce the risk of heartdisease, diabetes, and some cancers
when swapped in for animal protein.
And a lot of that has to do with thequality of protein that we have nowadays.
(15:45):
It also boosts nutrients, lentils,beans and seeds are rich in
vitamins, minerals, and antioxidants,supporting energy, hormone balance,
and cellular repair in a unique way.
They're also just generallycleaner for your hormones.
Whole food plant proteins are free fromadded hormones and antibiotics often
(16:09):
found in conventional meat, which helpslighten the toxic load on your body.
Now, if you're not a hundredpercent plant-based, that's fine.
Combine your plant proteinswith a bit of animal protein
or dairy for even more balance.
They're both good for you.
But the benefits of plant-based proteinis that number one, it's cheaper, which
(16:32):
is always a mom win, and there are tonsof great ways to enjoy it as a family.
Maybe try incorporating somethinglike Meatless Mondays to get more
plant protein into your diet.
I almost guarantee yourfamily won't miss the meat.
Trust me, it's all in your headthat you need me on your plate.
Our family favorite meals includethings like lentil tacos, black
(16:55):
bean soup, and red lentil curry.
Okay.
Let's talk about the oppositeend of this protein spectrum,
which is the carnivore diet.
If you've ever tried this all meat,no plants approach, you may have
noticed you felt better at first.
A lot of women do.
Why is that?
(17:17):
It's because you're removing processedfood and sugar, you're simplifying
digestion, and you're calminginflammation and food sensitivities.
Which is all really, really good for you,but that doesn't mean it's a long-term
solution, especially not for women.
Over time, the lack of fiber, antioxidantsand phytonutrients create some serious
(17:43):
problems, including gut dysbiosis,hormone imbalance, constipation and
fatigue, missing nutrients that supportdetox, mental clarity and metabolism.
And ironically, blood sugar issues.
Yes, even meat heavy, no carb dietscan spike insulin in the long run,
(18:07):
especially when protein is eatenin large amounts without fiber.
So the bottom line is that thecarnivore diet can be therapeutic
short term, but it's not sustainableor safe for most women over time.
But here's the real key that'sleft out of the carnivore diet and
the benefits that come with it.
(18:29):
Most people are doing the carnivore dieteating store-bought meat, which is high in
omega sixes, which are inflammatory fat.
They're often treated with hormonesor antibiotics, which increase
your toxic load over time andblock your hormone production.
And they're lacking the nutrientdensity of properly raised animals.
(18:52):
Because it's expensive to buy grass fedmeat and not everybody can go hunting.
But we can't deny the benefits of thecarnivore diet that some people see.
And this is because the sciencebehind the carnivore diet often
comes from eating things like organmeats like liver, heart, and kidney.
(19:14):
But let's be honest, most peopledoing the carnivore diet aren't
cooking up kidneys every night.
If you're gonna do the carnivore diet wellyou really need to be committed to pasture
raised, grass fed meats, eating organmeats regularly, and not just liver but
including liver, including electrolytesand a digestive strategy for your body.
(19:38):
And even then, whenever I hear afriend tell me that they're on the
carnivore diet, the first thing I askthem is, are you eating vegetables too?
Because this diet often leaves biggaps in your fiber intake, which is
crucially important for your health, aswell as phytonutrients, antioxidants,
(20:00):
and hormone and gut support.
So, short term it might help, absolutely.
But long term, it's not worth therisk, especially for you mama.
So what's the big picture on protein?
You don't need 80 grams of protein a day.
You don't need powdersor high protein cookies.
(20:21):
What you do need is enough high quality,real food protein, a balance of animal and
plant sources, and a plate that supportsyour body's design, not a diet trend.
According to the World HealthOrganization, most adults need around
1.83 grams per kilogram of body weight.
(20:45):
For the average woman, that'sabout 45 to 55 grams per day.
Of course, if you're in a different stageof life, like pregnant or breastfeeding,
if you're over the age of 70, or ifyou're highly active or lifting heavy
weights, regularly strenuously onyour body, then you might need more.
(21:07):
But if you're a busy mom tryingto stay sane and eat well, 50
grams a day is a good target, andyou can hit that with real food.
You don't need a powder that tasteslike liquified birthday cake.
Protein is powerful, but it doesn'tneed to be over complicated.
The goal is not to obsess overgrams, or build your whole
(21:29):
diet around powders or bars.
The goal is to nourish your body throughreal food, thoughtful combinations,
and rhythms that align with how Godactually designed you to thrive.
Now, next week, we arebusting another big myth.
We're talking about fat: from feared to essential. (21:47):
undefined
We're gonna unpack why fat is not theenemy, why low fat diets failed us,
and how the right fats can support yourhormones, brain, skin, and metabolism.
Mama, if this episode helped you feel moreclarity around protein, would you share it
(22:10):
with a friend or post it in your stories?
Let's keep spreading food freedomand wisdom one mama at a time.
Until next time, stay nourished,keep it real, and remember,
you were made for wellness.
Mama, I hope this episode blessedyou and reminded you that you were
(22:31):
beautifully and uniquely made to thrive.
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
(22:52):
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
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