June 5, 2025 • 14 mins
EPISODE 405. Ever feel like you have to put protein in everything or worry you’re not getting enough? This episode of Fit Friends Happy Hour puts an end to protein confusion! Whether you’re bombarded by myths on social media or stuck in a “must eat protein at every meal” mindset, we’re digging into what science really says so you can finally eat with more confidence and less obsession.
What We Cover:
- The top 5 protein myths—busted! (Your kidneys, your muscles, and plant-based eaters will thank you)
- How much protein your body actually needs—and why most of us are overshooting it
- Simple, non-obsessive ways to meet your protein needs—without tracking or stressing
Ready to stop letting protein misinformation get in the way of your goals? Tune in and take the guesswork out of eating well!
Connect with Katie:
Meal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prep
Join our FREE 5-Day Walking Challenge | Walk with Me!
Connect with us on the GRAM! | Send me a DM
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Have you ever wondered if eatingtoo much protein will wreck your
kidneys, or if you really needto chug a shake right after your
workout?
Today we're busting the biggestmyths about protein, the
nutrient that everyone talksabout, but few truly understand.
A lot of my clients have beencoming to me either
transitioning off of keto orjust feeling like they have to
(00:21):
have protein in everything,especially my perimenopausal
clients, which really inspiredthis episode I thought.
Pump the brakes.
We need to clarify some thingsaround protein so that you can
get rid of all the noise.
And by the end of this episode,you're gonna know what the
science really says aboutprotein, how to make it work for
you and your goals and why it'snot just easier, but more
(00:44):
important than you think.
So you can stop obsessing overwhether or not you get protein
into each meal and just feelconfidence around.
You're eating now a disclaimer.
This is not for medical advice.
It's for educational purposesonly.
And if you are looking for moresupport on your non-diet
journey, go to katieha.com/nutrition coaching.
We'll put the link in the shownotes about ways to work with
(01:07):
me.
Welcome to Fit Friends HappyHour, the podcast where we help
you redefine the word fit so youcan stop quantifying and start
living.
I'm Renan Diet dietician,personal trainer, and host
Katie.
Join me each week for soloepisodes and expert interviews
(01:29):
where self-care meets science,whether you're a group fitness.
Front row diva, or just startingout on your wellness journey,
whether you choose oat milk orfull fat in your latte, all
foods, all backgrounds, and allbodies are welcome here as you
embark on your non-diet journey.
(01:57):
Let's start with a few proteinmyth busts.
I feel like I wanna play theGhostbuster theme song or
something laying like that, butI wanna go through five of the
biggest myths that I see.
Just talking clients on socialmedia, talking to people and in
the world.
And I think you might relate tosome of them too.
So the first myth is that highprotein hurts your kidneys.
(02:19):
Now the fact is that there is noevidence to support kidney
damage from high protein dietsin asterisk.
Healthy people, even at intakesmuch higher than the rga.
I'll talk about that in asecond.
A high protein diet may worsenhow well a kidney works in
people with kidney disease.
Now this can happen because thebody may not be able to get rid
(02:41):
of all the waste products ofprotein that's broken down.
I do want to give an asteriskand a caveat though.
I did know a friend who got verymuch into bodybuilding and she
was doing protein, everything,and she did end up discovering
sub kidney damage.
She's fine now, but I thinkshe's a great example.
Like with any extreme, when weare cutting out a certain food
(03:04):
group or overdoing it in onearea, someone may have
underlying issues.
That could be exacerbated fromthat restrictive eating.
Mid Number two is that onlybodybuilders need protein.
The fact is that everyone needsprotein for muscle maintenance,
for metabolism, for overallhealth, regardless of your
(03:25):
activity level.
And I'm gonna dive more into whyin a little bit here.
Myth number three is that youcan't get enough protein on a
plant-based diet.
The fact is that with variety,with planning.
Vegans and vegetarians caneasily meet their needs.
Now they are at a higher risk ofcertain vitamin and mineral
deficiencies, but it can bedone.
(03:45):
It can be done.
And also we don't always need tolabel it.
Like I have a lot of clients whojust prefer to eat mostly
plant-based.
Now are they vegetarian?
Not a hundred percent, but whenwe remove the labels, it gives
us a lot more flexibility.
Bid number four is that you needto eat protein immediately after
exercise.
(04:06):
The fact here is that totaldaily intake matters actually
more than timing.
So when we spread our proteinintake throughout the day,
that's actually going to give usthe best results.
And myth number five is thatanimal protein is superior.
The truth is that both animaland plant proteins have benefits
and it's combining these sourceswhat is, what ensures a full
(04:30):
amino acid profile.
And again, we'll talk more aboutthat later.
So if you've heard of thosethings, just know that.
There's more to the story.
Things are not black and white,so why do we even care about
protein?
Why is it having its moment?
Why is cottage cheese ineverything?
Like why am I seeing cottagecheese, cookie dough and
everywhere?
Well, yes, there are some realbenefits of protein.
(04:53):
Protein helps to support ourmuscle mass.
It helps us maintain muscle,helps us grow muscle, especially
when we combine it withresistance training.
And it's especially important aswe age.
Protein is like the period atthe end of the sentence.
It helps keep you fuller longer.
It helps to kind of rev yourmetabolism if you will.
(05:13):
Therefore helping you feel moresatiated, and it helps to
stabilize your weight, right?
It helps prevent that metabolismor the breakdown of your muscle
when we're consuming enoughthrough food.\ The next reason
protein is so important is.
It helps to stabilize our bloodsugar.
It can actually lower our bloodpressure and cholesterol.
(05:35):
When we have this incorporatedin our eating pattern, it leads
to better heart health.
It leads to better bone health.
Contrary to old myths, higherprotein intake actually supports
stronger bones because itincreases what's called
insulin-like growth factor one.
IGF one you maybe have heard ofthat.
This is a key mediator, if youwill, of bone health.
(05:59):
It helps increase intestinalcalcium absorption.
So where you absorb calcium,which helps with the bones, it
helps suppress parathyroidhormone, and it also improves
muscle strength and mass, all ofwhich may benefit the the
skeleton itself.
But here's the catch, like Icould spit all these facts at
you all day.
(06:20):
It will only do all these thingsif we are consuming enough
energy and enough caloriesoverall.
I see so many clients who areeating so high protein that they
are so full, they're soconstipated, and then you throw
the mental gymnastics of foodrules and they're chronically
under fueling, so therefore theythink they've been sold, that
(06:42):
they're getting all thesebenefits of high protein and.
Yes, there's some, but if we'rechronically still under
nourishing ourselves, we'redoing more harm than good.
Step two in the reboot bootcampis to restore your metabolism.
And you learn about all thesethings from a neutral lens so
that you can easily takeinformation like, how much
protein should I be eating andapply it to you and what matters
to you and your goals withoutobsessing.
(07:05):
I have a guy, yes.
I work with males.
I have a male who I'm workingwith right now, and we started
bumping up snacks.
I know.
Yes.
Snacking is not bad.
We started adding in snacksthroughout the day.
Adding a little bit of proteinto these snacks, and he came
back just last week and waslike, wow, I have so much more
energy.
I have so much more focus in myday.
(07:26):
Okay, this is working.
But again, going back to, it'snot that he wasn't eating enough
protein, but it was the timingof how he was eating it
throughout the day.
So how much protein do youreally need?
The recommended dietaryallowance, and maybe you've
heard of the RDA, this refers tothe average daily level of a
(07:47):
nutrient that meets the needs ofnearly all healthy individuals
within a specific age and gendergroup.
It is a guideline that is usedto plan and assess diets or
eating patterns for healthypeople, ensuring that they
receive adequate amounts ofnutrients.
So.
The dietary guidelines ofAmerica.
(08:07):
They pull all this data, like Ithink it's every five years or
so, and they're always updatingthe research, Hey, what's the
latest research say about thisnutrient and how can we apply it
to the general population?
So it's applicable to a lot ofpeople, but not to everyone.
And that is why workingone-on-one in many cases with a
licensed and registeredprofessional can be really
(08:29):
beneficial if you fall outsideof that, quote unquote general
population.
So.
Applicable to a lot of people,but not to everyone.
So the RDA hope you're followingme is 0.8 grams per kilogram of
body weight.
But research suggests that oneto 1.2 grams per kilograms.
It doesn't sound like a lot, butit, it makes a little
(08:51):
difference.
It more optimal for most adultsand even higher for athletes or
older adults.
Now what I see a lot of people.
Go overboard with this is thatthey're doing 0.8 grams per per
body point, eight grams perpound, not kilogram kilogram.
If you're thinking numberskilogram is much lower.
(09:14):
I think it's 2.2.
So if you take your body weightdivided by 2.2, that would be
kilograms.
So people are overshooting howmuch they need.
So for example, a 150 poundperson, that would be 68
kilograms.
That's about 68 to 82 grams ofprotein per day.
But the great thing I tellclients is that get rid of the
(09:35):
numbers.
Like we can get you to a place,where you're consuming enough
protein.
Adequately and consistentlywithout counting, without
tracking, without feeling likeyour stomach is full of rocks
and you can't go to thebathroom.
There are so many easy ways toboost protein.
A lot of times I'll work withclients on building meals around
(09:55):
a protein source, so chicken,tofu, fish, beans, whatever they
prefer starting there.
With protein being the star, wecan focus on ways to incorporate
protein into our snacks.
So things like Greek yogurt,eggs, cottage cheese.
Yes.
It can still have a place jerkyat Mame, and there's different
ways that we can add it in kindof these sneaky ways that you
(10:16):
see in marketing.
That may or may not benecessary, maybe sometimes, but
not always.
For example, using Greek yogurtin dips or in chicken salad,
putting a little protein powderin our oatmeal, putting little
hemp seeds on salad.
But there's other ways that wecan get it without just adding
it to everything in places whereit doesn't need to be.
(10:36):
Doing things like batch cookingproteins, keeping high protein
snacks handy for busy days whenyou know it's going to be
difficult to nourish yourselfbased on your schedule.
We talked a little bit aboutplant versus animal protein.
I always encourage clients tomix plant sources, so beans,
lentils, tofu, quinoa, mix themtogether so that you are getting
that complete amino acidprofile.
(10:58):
Our bodies need amino acids.
They're the building blocks ofprotein.
We need the ones that we don'tmake in our bodies.
We need to get those throughfood.
So.
Don't stress about perfection.
It's about eating more variety.
And when you practice intuitiveeating, when you become an
intuitive eater, research showsthat you actually eat more
variety.
Therefore, you are more likelyto get this variety of nutrients
(11:21):
that your body needs.
This week, I wanna challenge youto try adding 10 grams more
protein to your breakfast andnotice how you feel.
Or if you are the person who'slike Kodiak Waffles, protein,
everything, you're getting likea hundred grams of protein at a
meal.
I want you to try getting 10grams less.
(11:42):
If you're counting, maybe that'sa step for you.
Again, this is a big asterisk.
I don't know where you are at onyour journey, but the key
takeaway, what I want you toknow today is that protein isn't
just for bodybuilders.
It is for everyone who wants tofeel stronger, who wants to feel
fuller, who wants to feel moreenergized, and you don't have to
let these myths and thesemisinformation hold you back
(12:03):
from reaching your goals.
Start small.
Maybe you add an extra egg.
Maybe you swap your afternoonsnack for Greek yogurt.
Or maybe you try a newplant-based protein like tofu or
Tempe.
Every little bit counts.
I would love to hear what is oneprotein myth that you believed
before today?
D me on Instagram, or share yourstory with our fit friends
(12:26):
community.
Go to katie ha.com/.
That's not where you go.
I wanna send you to myInstagram.
Go to instagram.com/kt ha.
Or you can send me a message atFit Friends happy hour.
I'll respond to either of those,but I would love to hear a myth
that you either heard, and Ihope I dispelled, or maybe you
need a little more clarificationon something, send me that as
(12:47):
well.
Next week we're going to diveinto motivation, but if you like
this episode, if you like thetopic, the structure of this
episode and you want me to doanother dive into carbs or fat
or something else, would yousend me a message and let me
know?
That would mean the world.
And if you haven't already,could you leave a review?
Those are like my tip jar.
I don't get paid for thispodcast.
(13:07):
Every now and then we dosponsorships, but they're very
few and far between.
It's very difficult for smallaudiences like myself to get
sponsorships.
However, when you leave areview, it's like.
A million dollars in my book.
It just, it fuels my soul.
I've been doing this for yearsand it just helps me to know
that I'm helping you.
(13:28):
I think words of affirmation aremy love language.
So thank you so much forlistening to today's episode,
and we'll talk to you next week.
Have you ever wondered if eatingtoo much protein will wreck your
kidneys, or if you really needto chug a shake right after your
workout?
Today we're busting the biggestmyths about protein, the
nutrient that everyone talksabout, but few truly understand.
A lot of my clients have beencoming to me either
transitioning off of keto orjust feeling like they have to
(00:21):
have protein in everything,especially my perimenopausal
clients, which really inspiredthis episode I thought.
Pump the brakes.
We need to clarify some thingsaround protein so that you can
get rid of all the noise.
And by the end of this episode,you're gonna know what the
science really says aboutprotein, how to make it work for
you and your goals and why it'snot just easier, but more
(00:44):
important than you think.
So you can stop obsessing overwhether or not you get protein
into each meal and just feelconfidence around.
You're eating now a disclaimer.
This is not for medical advice.
It's for educational purposesonly.
And if you are looking for moresupport on your non-diet
journey, go to katieha.com/nutrition coaching.
We'll put the link in the shownotes about ways to work with
(01:07):
me.
Welcome to Fit Friends HappyHour, the podcast where we help
you redefine the word fit so youcan stop quantifying and start
living.
I'm Renan Diet dietician,personal trainer, and host
Katie.
Join me each week for soloepisodes and expert interviews
(01:29):
where self-care meets science,whether you're a group fitness.
Front row diva, or just startingout on your wellness journey,
whether you choose oat milk orfull fat in your latte, all
foods, all backgrounds, and allbodies are welcome here as you
embark on your non-diet journey.
(01:57):
Let's start with a few proteinmyth busts.
I feel like I wanna play theGhostbuster theme song or
something laying like that, butI wanna go through five of the
biggest myths that I see.
Just talking clients on socialmedia, talking to people and in
the world.
And I think you might relate tosome of them too.
So the first myth is that highprotein hurts your kidneys.
(02:19):
Now the fact is that there is noevidence to support kidney
damage from high protein dietsin asterisk.
Healthy people, even at intakesmuch higher than the rga.
I'll talk about that in asecond.
A high protein diet may worsenhow well a kidney works in
people with kidney disease.
Now this can happen because thebody may not be able to get rid
(02:41):
of all the waste products ofprotein that's broken down.
I do want to give an asteriskand a caveat though.
I did know a friend who got verymuch into bodybuilding and she
was doing protein, everything,and she did end up discovering
sub kidney damage.
She's fine now, but I thinkshe's a great example.
Like with any extreme, when weare cutting out a certain food
(03:04):
group or overdoing it in onearea, someone may have
underlying issues.
That could be exacerbated fromthat restrictive eating.
Mid Number two is that onlybodybuilders need protein.
The fact is that everyone needsprotein for muscle maintenance,
for metabolism, for overallhealth, regardless of your
(03:25):
activity level.
And I'm gonna dive more into whyin a little bit here.
Myth number three is that youcan't get enough protein on a
plant-based diet.
The fact is that with variety,with planning.
Vegans and vegetarians caneasily meet their needs.
Now they are at a higher risk ofcertain vitamin and mineral
deficiencies, but it can bedone.
(03:45):
It can be done.
And also we don't always need tolabel it.
Like I have a lot of clients whojust prefer to eat mostly
plant-based.
Now are they vegetarian?
Not a hundred percent, but whenwe remove the labels, it gives
us a lot more flexibility.
Bid number four is that you needto eat protein immediately after
exercise.
(04:06):
The fact here is that totaldaily intake matters actually
more than timing.
So when we spread our proteinintake throughout the day,
that's actually going to give usthe best results.
And myth number five is thatanimal protein is superior.
The truth is that both animaland plant proteins have benefits
and it's combining these sourceswhat is, what ensures a full
(04:30):
amino acid profile.
And again, we'll talk more aboutthat later.
So if you've heard of thosethings, just know that.
There's more to the story.
Things are not black and white,so why do we even care about
protein?
Why is it having its moment?
Why is cottage cheese ineverything?
Like why am I seeing cottagecheese, cookie dough and
everywhere?
Well, yes, there are some realbenefits of protein.
(04:53):
Protein helps to support ourmuscle mass.
It helps us maintain muscle,helps us grow muscle, especially
when we combine it withresistance training.
And it's especially important aswe age.
Protein is like the period atthe end of the sentence.
It helps keep you fuller longer.
It helps to kind of rev yourmetabolism if you will.
(05:13):
Therefore helping you feel moresatiated, and it helps to
stabilize your weight, right?
It helps prevent that metabolismor the breakdown of your muscle
when we're consuming enoughthrough food.\ The next reason
protein is so important is.
It helps to stabilize our bloodsugar.
It can actually lower our bloodpressure and cholesterol.
(05:35):
When we have this incorporatedin our eating pattern, it leads
to better heart health.
It leads to better bone health.
Contrary to old myths, higherprotein intake actually supports
stronger bones because itincreases what's called
insulin-like growth factor one.
IGF one you maybe have heard ofthat.
This is a key mediator, if youwill, of bone health.
(05:59):
It helps increase intestinalcalcium absorption.
So where you absorb calcium,which helps with the bones, it
helps suppress parathyroidhormone, and it also improves
muscle strength and mass, all ofwhich may benefit the the
skeleton itself.
But here's the catch, like Icould spit all these facts at
you all day.
(06:20):
It will only do all these thingsif we are consuming enough
energy and enough caloriesoverall.
I see so many clients who areeating so high protein that they
are so full, they're soconstipated, and then you throw
the mental gymnastics of foodrules and they're chronically
under fueling, so therefore theythink they've been sold, that
(06:42):
they're getting all thesebenefits of high protein and.
Yes, there's some, but if we'rechronically still under
nourishing ourselves, we'redoing more harm than good.
Step two in the reboot bootcampis to restore your metabolism.
And you learn about all thesethings from a neutral lens so
that you can easily takeinformation like, how much
protein should I be eating andapply it to you and what matters
to you and your goals withoutobsessing.
(07:05):
I have a guy, yes.
I work with males.
I have a male who I'm workingwith right now, and we started
bumping up snacks.
I know.
Yes.
Snacking is not bad.
We started adding in snacksthroughout the day.
Adding a little bit of proteinto these snacks, and he came
back just last week and waslike, wow, I have so much more
energy.
I have so much more focus in myday.
(07:26):
Okay, this is working.
But again, going back to, it'snot that he wasn't eating enough
protein, but it was the timingof how he was eating it
throughout the day.
So how much protein do youreally need?
The recommended dietaryallowance, and maybe you've
heard of the RDA, this refers tothe average daily level of a
(07:47):
nutrient that meets the needs ofnearly all healthy individuals
within a specific age and gendergroup.
It is a guideline that is usedto plan and assess diets or
eating patterns for healthypeople, ensuring that they
receive adequate amounts ofnutrients.
So.
The dietary guidelines ofAmerica.
(08:07):
They pull all this data, like Ithink it's every five years or
so, and they're always updatingthe research, Hey, what's the
latest research say about thisnutrient and how can we apply it
to the general population?
So it's applicable to a lot ofpeople, but not to everyone.
And that is why workingone-on-one in many cases with a
licensed and registeredprofessional can be really
(08:29):
beneficial if you fall outsideof that, quote unquote general
population.
So.
Applicable to a lot of people,but not to everyone.
So the RDA hope you're followingme is 0.8 grams per kilogram of
body weight.
But research suggests that oneto 1.2 grams per kilograms.
It doesn't sound like a lot, butit, it makes a little
(08:51):
difference.
It more optimal for most adultsand even higher for athletes or
older adults.
Now what I see a lot of people.
Go overboard with this is thatthey're doing 0.8 grams per per
body point, eight grams perpound, not kilogram kilogram.
If you're thinking numberskilogram is much lower.
(09:14):
I think it's 2.2.
So if you take your body weightdivided by 2.2, that would be
kilograms.
So people are overshooting howmuch they need.
So for example, a 150 poundperson, that would be 68
kilograms.
That's about 68 to 82 grams ofprotein per day.
But the great thing I tellclients is that get rid of the
(09:35):
numbers.
Like we can get you to a place,where you're consuming enough
protein.
Adequately and consistentlywithout counting, without
tracking, without feeling likeyour stomach is full of rocks
and you can't go to thebathroom.
There are so many easy ways toboost protein.
A lot of times I'll work withclients on building meals around
(09:55):
a protein source, so chicken,tofu, fish, beans, whatever they
prefer starting there.
With protein being the star, wecan focus on ways to incorporate
protein into our snacks.
So things like Greek yogurt,eggs, cottage cheese.
Yes.
It can still have a place jerkyat Mame, and there's different
ways that we can add it in kindof these sneaky ways that you
(10:16):
see in marketing.
That may or may not benecessary, maybe sometimes, but
not always.
For example, using Greek yogurtin dips or in chicken salad,
putting a little protein powderin our oatmeal, putting little
hemp seeds on salad.
But there's other ways that wecan get it without just adding
it to everything in places whereit doesn't need to be.
(10:36):
Doing things like batch cookingproteins, keeping high protein
snacks handy for busy days whenyou know it's going to be
difficult to nourish yourselfbased on your schedule.
We talked a little bit aboutplant versus animal protein.
I always encourage clients tomix plant sources, so beans,
lentils, tofu, quinoa, mix themtogether so that you are getting
that complete amino acidprofile.
(10:58):
Our bodies need amino acids.
They're the building blocks ofprotein.
We need the ones that we don'tmake in our bodies.
We need to get those throughfood.
So.
Don't stress about perfection.
It's about eating more variety.
And when you practice intuitiveeating, when you become an
intuitive eater, research showsthat you actually eat more
variety.
Therefore, you are more likelyto get this variety of nutrients
(11:21):
that your body needs.
This week, I wanna challenge youto try adding 10 grams more
protein to your breakfast andnotice how you feel.
Or if you are the person who'slike Kodiak Waffles, protein,
everything, you're getting likea hundred grams of protein at a
meal.
I want you to try getting 10grams less.
(11:42):
If you're counting, maybe that'sa step for you.
Again, this is a big asterisk.
I don't know where you are at onyour journey, but the key
takeaway, what I want you toknow today is that protein isn't
just for bodybuilders.
It is for everyone who wants tofeel stronger, who wants to feel
fuller, who wants to feel moreenergized, and you don't have to
let these myths and thesemisinformation hold you back
(12:03):
from reaching your goals.
Start small.
Maybe you add an extra egg.
Maybe you swap your afternoonsnack for Greek yogurt.
Or maybe you try a newplant-based protein like tofu or
Tempe.
Every little bit counts.
I would love to hear what is oneprotein myth that you believed
before today?
D me on Instagram, or share yourstory with our fit friends
(12:26):
community.
Go to katie ha.com/.
That's not where you go.
I wanna send you to myInstagram.
Go to instagram.com/kt ha.
Or you can send me a message atFit Friends happy hour.
I'll respond to either of those,but I would love to hear a myth
that you either heard, and Ihope I dispelled, or maybe you
need a little more clarificationon something, send me that as
(12:47):
well.
Next week we're going to diveinto motivation, but if you like
this episode, if you like thetopic, the structure of this
episode and you want me to doanother dive into carbs or fat
or something else, would yousend me a message and let me
know?
That would mean the world.
And if you haven't already,could you leave a review?
Those are like my tip jar.
I don't get paid for thispodcast.
(13:07):
Every now and then we dosponsorships, but they're very
few and far between.
It's very difficult for smallaudiences like myself to get
sponsorships.
However, when you leave areview, it's like.
A million dollars in my book.
It just, it fuels my soul.
I've been doing this for yearsand it just helps me to know
that I'm helping you.
(13:28):
I think words of affirmation aremy love language.
So thank you so much forlistening to today's episode,
and we'll talk to you next week.
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