May 6, 2025 • 11 mins
Is too much protein bad for your kidneys? Will your body “waste” anything over 30 grams in a meal? In this week's episode we’re busting the most common myths around protein intake—especially the fear of overdoing it. The truth is, most women aren’t eating enough protein, and it could be the missing link in your fat loss, energy, and hormone health.
In This Episode:
- Why the “protein hurts your kidneys” myth isn’t backed by science (unless you have kidney disease)
- The truth about how much protein your body can use in one sitting
- The powerful non-muscle benefits of eating more protein: blood sugar, satiety, metabolism, and more
- Why most women are under-eating protein—and how that’s harming fat loss and health
- A reality check on carb and fat overconsumption vs. protein intake
- What it would actually take to eat a dangerous amount of protein (hint: it’s a LOT)
Thanks for listening, we hope you enjoyed it.
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Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:03):
Hey everyone.
Welcome back to the BoosterMetabolism after age 30.
You've got Joe here today asyour host, and today we're gonna
be tackling a big nutritionmyth, which is, can you eat too
much protein?
So you might have heard thathigh protein diets are bad for
your kidneys.
That your body can only use somuch protein at one setting or
(00:23):
that it's unnecessary to eatmore than a few ounces of
protein at any given meal.
But today we're gonna clear thatup.
And here's the spoiler alert.
Most people aren't eating enoughprotein.
That's much more of a concernthan eating too much protein.
So the first thing that we'regonna talk about is the kidney
myth.
So one of the most common fearswe hear is that eating too much
(00:47):
protein is going to be harmfulto your kidneys.
And really this idea mostlycomes from studies on people who
already have kidney disease, butfor healthy individuals, there
really is no scientific evidencethat a high protein diet causes
kidney damage.
And in fact, there have beenmultiple clinical trials and
reviews that show that eveneating up to 2.8 grams.
(01:11):
A protein per kilogram of bodyweight doesn't even negatively
affect kidney function inhealthy people.
So really nothing to worry aboutin terms of your kidneys unless
you've been diagnosed withkidney disease and you can feel
confident that more protein iscertainly not going to shut your
kidneys down.
So that's the first myth todebunk.
(01:31):
The second myth that I wannatalk about is the myth that you
can only use so much protein atonce.
We hear a lot, Hey, you can onlyabsorb 20 to 30 grams of protein
per meal.
So any other protein you eatduring a meal is just a waste.
And so the truth here is alittle bit nuanced.
(01:52):
And so there is a musclebuilding limit of how much
protein your body can use formuscle synthesis.
But it's not a health orabsorption limit.
So yes, your muscle proteinsynthesis maxes out at around 20
to 35 grams of protein in onesitting or at one meal, but it
(02:15):
doesn't mean the rest of thatprotein is going to waste.
Your body still uses any extraprotein for other important
functions like enzymeproduction, immune health.
Hormone creation and even justas an energy source so that
protein isn't wasted and moreimportantly it isn't harmful.
And that's for the reason I'mgoing to talk about next, or the
(02:39):
next myth I'm going to debunk Iis that.
Protein benefits go way beyondmuscle.
Yes, it is absolutely true thatyou need protein and you need a
lot of protein to build muscleor to have any significant gains
at the gym.
But it also plays a huge role inblood sugar stabilization.
(03:01):
It slows down the absorption ofcarbs and prevents blood sugar
spikes.
It helps with satiety.
It keeps you feeling full forlonger and reduces cravings.
I find that it re reduces sugarcravings and alcohol cravings
when I've got enough protein inmy body.
It has a very high thermiceffect.
(03:22):
This is one of the ways that itboosts your metabolism.
Yes it helps you build muscle,which certainly boosts your
metabolism.
But protein also has the highestthermic effect of all
macronutrients, meaning yourbody burns more calories.
Digesting protein as compared tocarbs or fats.
And so if you're going toovereat something in a given
meal, I would say that you wantto overeat protein because
(03:46):
you're gonna burn more of thecalories from that protein, just
digesting it.
And then the latest the kind ofthe most exciting way that
protein is a huge benefit isthat, some, there are some
schools of thought that itactually is like a fat burning,
supplement.
So there's research out newresearch suggesting that protein
(04:08):
rich diets can help your bodyburn fat.
Again, that's not just becauseyou're burning muscle, or I'm
sorry, building muscle, butthere's some information to
suggest and they don't reallyknow the science behind it.
But that protein is also like afat burner on its own.
And it's definitely going toimprove your body composition by
helping you build muscle, but.
(04:29):
Beyond that.
They also think it also has anextra fat burning property.
So yeah, so eating protein isn'tjust about building muscle.
Its benefits go way beyond justbuilding muscle.
Okay.
So the next thing I wanna talkabout is, again, like I said,
we, especially our, our, most ofour clients are women and we get
(04:50):
it.
From time to time, our clientsor people that we talk to have a
real concern that they're goingto eat too much protein, and I
think the bigger problem iswomen not eating.
I think the bigger problem iswomen.
Eating not enough protein.
So if there's any risk withprotein, it's in my opinion, not
getting enough of it.
(05:11):
So most women over 30 are eatingfar less protein than they need
to maintain muscle regulatehormones and STA lean.
Our goal with all of our clientsis to get them up to at least a
hundred grams per day.
I would say on average.
Most of our clients come to useating somewhere around half of
that amount of protein in a day,maybe 40 grams or so.
(05:34):
And so that means you really,they're probably overeating fats
and carbs more than they areovereating protein.
The optimal amount of protein toeat, especially as you get
older, is one gram per pound ofideal body weight.
So why is this, dangerous orunhealthy to not eat enough
protein?
You are going to lose.
(05:54):
More muscle as you age if you'renot eating enough protein to
support it.
We already on our own, startlosing muscle when we hit age
30.
And if you're not supporting themuscle that you do have by
eating enough protein, you canprobably accelerate that.
Again people tend to have morehunger and cravings when they're
not eat eating enough protein.
(06:15):
It makes it more difficult tolose fat.
And then if you are working outin any capacity not even eating
enough protein can definitelyimpact your ability to recover.
And we often also hear fromclients who go to, I would say,
old school dieticians who worryabout them eating too much
protein.
And like I said, there's justtons of research that it's
(06:37):
really not dangerous.
And I see the real danger beingmore that women are not eating
enough protein.
So I would worry about that morethan I would worry about eating
too much protein.
Okay.
So that sort of leads me to thenext topic is about there being
a double standard about betweencarbs and fats and proteins.
(06:58):
So no one worries that they'reeating too many carbs or fats or
that eating too much carbs orfats will shut down their
kidneys.
But that's actually where wetend to overdo it the most.
No one says, oh, I'm so you, youwant me to eat this many carbs?
Or, if I eat a bagel and a pieceof fruit at breakfast, I'm gonna
overdo it on carbs and shut downmy kidneys.
(07:21):
But somehow, we think likeeating two servings of protein
or even four or five servings ofprotein a day is considered
dangerous.
So that's again, that, that'sold thinking.
It's old science.
And I would rather have youovereating protein than carbs or
fats.
Not, you do need carbs and fatsalso.
You really want a healthybalance of all three.
(07:44):
If you're going to overeatsomething, you're probably
better off overeating protein I.
Okay.
And then the last thing to talkabout is really how hard it
would be to eat too muchprotein.
If you are aiming for 120 to 150grams of protein a day, that is
very much a safe and healthyrange.
That my, my daily target forprotein is 150 grams of protein.
(08:07):
I'm five eight.
I always say my fighting weightis around 150 pound pounds.
I notice when I don't eat thatmuch, I do start to lose some
muscle.
And that's, that is my minimum.
But I have to work really hardto eat that much protein.
In terms of a danger zone ofwhat would be too much protein?
It'd probably be around twicethat amount.
(08:28):
Eating around three to 400 gramsof protein in a single day.
So just to give you someperspective, that would be
eating like 10 to 12 chickenbreasts.
Or 12 protein shakes.
And so I just don't know anyonethat's doing that sort of on
their own.
Without thinking about it, mostpeople have to work really hard
to even get to that.
Like I said, a hundred, 120 to150 grams of protein a day.
(08:51):
I know that I feel like I'm justeating it all the time, like
every few hours to get to my 150grams.
And there's, if you go a littleabove that there's just no harm
in that.
It's not going to do anythinganything dangerous to your body.
So the big takeaways here isthat protein is not dangerous.
It's definitely an essentialprotective.
(09:15):
Macronutrient that you need.
You cannot live without proteinand it's hugely beneficial.
Just this fear of eating toomuch protein, I would say is
definitely outdated andmisinformed.
So my challenge to you is ifyou're a listener, track your
protein for a day.
Are you getting close to ahundred grams?
If not, that's likely a bigreason why you're struggling
with cravings or low energy, orjust can't seem to lose body
(09:37):
fat.
Take a look at how much proteinyou're eating.
Do not be worried.
Again, like I said, most of ourclients, when they come to us,
we almost have to double theirprotein intake and they notice a
big difference in how they feel.
Their hunger levels, how wellthey recover at the gym, so it
can be a real game changer.
And if you're not sure how tohit your protein goals.
(09:59):
In a sustainable, realistic waywithout living on protein shakes
and chicken, please considerscheduling a discovery call with
us.
Reach out to us about coaching.
We can definitely teach you howto build meals and a nutrition
plan that works for your bodyand your lifestyle.
So that's all I have for today.
Thanks for listening and we willcatch you next time.
(10:21):
Thanks everyone.
Bye.
Hey everyone.
Welcome back to the BoosterMetabolism after age 30.
You've got Joe here today asyour host, and today we're gonna
be tackling a big nutritionmyth, which is, can you eat too
much protein?
So you might have heard thathigh protein diets are bad for
your kidneys.
That your body can only use somuch protein at one setting or
(00:23):
that it's unnecessary to eatmore than a few ounces of
protein at any given meal.
But today we're gonna clear thatup.
And here's the spoiler alert.
Most people aren't eating enoughprotein.
That's much more of a concernthan eating too much protein.
So the first thing that we'regonna talk about is the kidney
myth.
So one of the most common fearswe hear is that eating too much
(00:47):
protein is going to be harmfulto your kidneys.
And really this idea mostlycomes from studies on people who
already have kidney disease, butfor healthy individuals, there
really is no scientific evidencethat a high protein diet causes
kidney damage.
And in fact, there have beenmultiple clinical trials and
reviews that show that eveneating up to 2.8 grams.
(01:11):
A protein per kilogram of bodyweight doesn't even negatively
affect kidney function inhealthy people.
So really nothing to worry aboutin terms of your kidneys unless
you've been diagnosed withkidney disease and you can feel
confident that more protein iscertainly not going to shut your
kidneys down.
So that's the first myth todebunk.
(01:31):
The second myth that I wannatalk about is the myth that you
can only use so much protein atonce.
We hear a lot, Hey, you can onlyabsorb 20 to 30 grams of protein
per meal.
So any other protein you eatduring a meal is just a waste.
And so the truth here is alittle bit nuanced.
(01:52):
And so there is a musclebuilding limit of how much
protein your body can use formuscle synthesis.
But it's not a health orabsorption limit.
So yes, your muscle proteinsynthesis maxes out at around 20
to 35 grams of protein in onesitting or at one meal, but it
(02:15):
doesn't mean the rest of thatprotein is going to waste.
Your body still uses any extraprotein for other important
functions like enzymeproduction, immune health.
Hormone creation and even justas an energy source so that
protein isn't wasted and moreimportantly it isn't harmful.
And that's for the reason I'mgoing to talk about next, or the
(02:39):
next myth I'm going to debunk Iis that.
Protein benefits go way beyondmuscle.
Yes, it is absolutely true thatyou need protein and you need a
lot of protein to build muscleor to have any significant gains
at the gym.
But it also plays a huge role inblood sugar stabilization.
(03:01):
It slows down the absorption ofcarbs and prevents blood sugar
spikes.
It helps with satiety.
It keeps you feeling full forlonger and reduces cravings.
I find that it re reduces sugarcravings and alcohol cravings
when I've got enough protein inmy body.
It has a very high thermiceffect.
(03:22):
This is one of the ways that itboosts your metabolism.
Yes it helps you build muscle,which certainly boosts your
metabolism.
But protein also has the highestthermic effect of all
macronutrients, meaning yourbody burns more calories.
Digesting protein as compared tocarbs or fats.
And so if you're going toovereat something in a given
meal, I would say that you wantto overeat protein because
(03:46):
you're gonna burn more of thecalories from that protein, just
digesting it.
And then the latest the kind ofthe most exciting way that
protein is a huge benefit isthat, some, there are some
schools of thought that itactually is like a fat burning,
supplement.
So there's research out newresearch suggesting that protein
(04:08):
rich diets can help your bodyburn fat.
Again, that's not just becauseyou're burning muscle, or I'm
sorry, building muscle, butthere's some information to
suggest and they don't reallyknow the science behind it.
But that protein is also like afat burner on its own.
And it's definitely going toimprove your body composition by
helping you build muscle, but.
(04:29):
Beyond that.
They also think it also has anextra fat burning property.
So yeah, so eating protein isn'tjust about building muscle.
Its benefits go way beyond justbuilding muscle.
Okay.
So the next thing I wanna talkabout is, again, like I said,
we, especially our, our, most ofour clients are women and we get
(04:50):
it.
From time to time, our clientsor people that we talk to have a
real concern that they're goingto eat too much protein, and I
think the bigger problem iswomen not eating.
I think the bigger problem iswomen.
Eating not enough protein.
So if there's any risk withprotein, it's in my opinion, not
getting enough of it.
(05:11):
So most women over 30 are eatingfar less protein than they need
to maintain muscle regulatehormones and STA lean.
Our goal with all of our clientsis to get them up to at least a
hundred grams per day.
I would say on average.
Most of our clients come to useating somewhere around half of
that amount of protein in a day,maybe 40 grams or so.
(05:34):
And so that means you really,they're probably overeating fats
and carbs more than they areovereating protein.
The optimal amount of protein toeat, especially as you get
older, is one gram per pound ofideal body weight.
So why is this, dangerous orunhealthy to not eat enough
protein?
You are going to lose.
(05:54):
More muscle as you age if you'renot eating enough protein to
support it.
We already on our own, startlosing muscle when we hit age
30.
And if you're not supporting themuscle that you do have by
eating enough protein, you canprobably accelerate that.
Again people tend to have morehunger and cravings when they're
not eat eating enough protein.
(06:15):
It makes it more difficult tolose fat.
And then if you are working outin any capacity not even eating
enough protein can definitelyimpact your ability to recover.
And we often also hear fromclients who go to, I would say,
old school dieticians who worryabout them eating too much
protein.
And like I said, there's justtons of research that it's
(06:37):
really not dangerous.
And I see the real danger beingmore that women are not eating
enough protein.
So I would worry about that morethan I would worry about eating
too much protein.
Okay.
So that sort of leads me to thenext topic is about there being
a double standard about betweencarbs and fats and proteins.
(06:58):
So no one worries that they'reeating too many carbs or fats or
that eating too much carbs orfats will shut down their
kidneys.
But that's actually where wetend to overdo it the most.
No one says, oh, I'm so you, youwant me to eat this many carbs?
Or, if I eat a bagel and a pieceof fruit at breakfast, I'm gonna
overdo it on carbs and shut downmy kidneys.
(07:21):
But somehow, we think likeeating two servings of protein
or even four or five servings ofprotein a day is considered
dangerous.
So that's again, that, that'sold thinking.
It's old science.
And I would rather have youovereating protein than carbs or
fats.
Not, you do need carbs and fatsalso.
You really want a healthybalance of all three.
(07:44):
If you're going to overeatsomething, you're probably
better off overeating protein I.
Okay.
And then the last thing to talkabout is really how hard it
would be to eat too muchprotein.
If you are aiming for 120 to 150grams of protein a day, that is
very much a safe and healthyrange.
That my, my daily target forprotein is 150 grams of protein.
(08:07):
I'm five eight.
I always say my fighting weightis around 150 pound pounds.
I notice when I don't eat thatmuch, I do start to lose some
muscle.
And that's, that is my minimum.
But I have to work really hardto eat that much protein.
In terms of a danger zone ofwhat would be too much protein?
It'd probably be around twicethat amount.
(08:28):
Eating around three to 400 gramsof protein in a single day.
So just to give you someperspective, that would be
eating like 10 to 12 chickenbreasts.
Or 12 protein shakes.
And so I just don't know anyonethat's doing that sort of on
their own.
Without thinking about it, mostpeople have to work really hard
to even get to that.
Like I said, a hundred, 120 to150 grams of protein a day.
(08:51):
I know that I feel like I'm justeating it all the time, like
every few hours to get to my 150grams.
And there's, if you go a littleabove that there's just no harm
in that.
It's not going to do anythinganything dangerous to your body.
So the big takeaways here isthat protein is not dangerous.
It's definitely an essentialprotective.
(09:15):
Macronutrient that you need.
You cannot live without proteinand it's hugely beneficial.
Just this fear of eating toomuch protein, I would say is
definitely outdated andmisinformed.
So my challenge to you is ifyou're a listener, track your
protein for a day.
Are you getting close to ahundred grams?
If not, that's likely a bigreason why you're struggling
with cravings or low energy, orjust can't seem to lose body
(09:37):
fat.
Take a look at how much proteinyou're eating.
Do not be worried.
Again, like I said, most of ourclients, when they come to us,
we almost have to double theirprotein intake and they notice a
big difference in how they feel.
Their hunger levels, how wellthey recover at the gym, so it
can be a real game changer.
And if you're not sure how tohit your protein goals.
(09:59):
In a sustainable, realistic waywithout living on protein shakes
and chicken, please considerscheduling a discovery call with
us.
Reach out to us about coaching.
We can definitely teach you howto build meals and a nutrition
plan that works for your bodyand your lifestyle.
So that's all I have for today.
Thanks for listening and we willcatch you next time.
(10:21):
Thanks everyone.
Bye.
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