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Nutrition

5 Protein Lies You Still Believe (And What to Eat Instead)

Peanut butter is not a protein source. It’s a fat source. And that confusion is one of the top reasons women keep eating half the protein their bodies actually need.

I see it all the time with my clients. They think they’re getting enough, but they’re nowhere close. And they wonder why they’re always hungry, always tired, and always reaching for snacks.

Let’s break down the five biggest protein lies and set the record straight.

Protein Does Way More Than Build Muscle

Most women don’t realize that protein isn’t just about muscle. Every single cell in your body needs protein to function. Your hormones, your enzymes, your immune system, your neurotransmitters. Protein is the building material for all of it.

Here’s the thing. Unlike fat and carbs, your body has no way to store protein. There’s no reserve tank. So if you’re not eating enough every single day, your body pulls from the only protein source it has. Your muscle tissue.

And here’s the connection most women miss. GLP-1, the hormone behind those popular fat loss drugs, is something your body produces naturally when you eat protein. It’s the hormone that tells your brain, “I’m satisfied. Stop thinking about food.”

That’s why when my clients increase their protein to the right amount, the food noise just disappears.

Signs You’re Not Getting Enough

If any of these sound familiar, it’s not a willpower problem. It’s a nourishment problem.

  • You’re hungry again an hour or two after eating
  • You crash hard every afternoon around 2-3 p.m.
  • You’re constantly craving sugar or carbs
  • Your hair is thinning or your nails keep breaking
  • You feel weak or you’re not recovering from workouts
  • You’re not sleeping well and you have brain fog
  • Food is on your mind all the time. Between meals, before bed, when you’re trying to work

If you’re nodding along to even two or three of these, your body is telling you it needs more. This is not about discipline. It’s about giving your body the nourishment it’s asking for.

How Much Protein Do You Actually Need?

My recommendation, and many experts agree, is one gram of protein per pound of your ideal body weight. So if your ideal healthy weight is 140 lbs, you’re aiming for 140g per day.

That might sound like a lot. Here’s the reality. Most women I work with are eating 40-60g when they start. That’s not even half.

If that number feels big right now, start with a minimum of 100g. That’s roughly 30-35g per meal across three solid meals. On a plate, 30g of protein looks like 4-5 ounces of chicken, beef, or fish. About the size of your palm.

The old RDA of 46g a day for women? That was set as a bare minimum to prevent deficiency. At that level, most women are functionally deficient. Especially when you’re naturally losing 5-8% of your muscle mass each decade after 30. That number was never designed to help you feel strong, energized, and thriving.

And thriving is what we’re here for.

Myth #1: “All That Protein Will Damage My Kidneys”

No, it won’t. This has been studied extensively. If you have healthy kidneys, high protein intake does not cause kidney damage.

This myth came from research on people who already had kidney disease. Completely different situation.

Myth #2: “Protein Gets Stored as Body Fat”

This one fires me up because some nutritionists are still saying it. Protein does not get stored as body fat. Your body uses it for building and repairing. It has the highest thermic effect of any macronutrient. You burn 20-30% of its calories just by digesting it.

What actually gets stored as fat? Excess glucose and excess dietary fat from your meals. Not protein.

That’s why in my food pyramid, the one I guide all my clients with, lean protein and non-starchy veggies sit at the very base. When you prioritize lean protein, you’re getting maximum nourishment with lower overall calories. You can eat satisfying amounts of food, hit your targets, and still create fat loss without feeling deprived.

Not All Protein Is the Same

This is where peanut butter gets misleading. Two tablespoons has about 7g of protein but 16g of fat. That’s a fat source that happens to contain a tiny bit of incomplete protein. If you tried to hit your protein goals from peanut butter alone, you’d consume thousands of calories in fat before you got close.

Animal protein like eggs, chicken, beef, fish, and dairy scores the highest on the DIAAS (Digestible Indispensable Amino Acid Score). These sources contain all the essential amino acids your body needs. You absorb over 90% of it.

Plant proteins score significantly lower. They lack key amino acids, and your body absorbs far less. Plants absolutely have a place in your diet for fiber and micronutrients. But if you’re relying on beans, lentils, and nut butters as your primary protein source, you’re likely falling way too short.

Animal protein also gives you:

  • Highly bioavailable iron for better energy and healthier periods
  • B12 for brain function and mood
  • Zinc for immunity and glowing skin

What This Looks Like When You’re Busy

My approach is simple. Protein first at every meal. Don’t build your plate and try to squeeze protein in as an afterthought. Start with protein and build around it.

Here are my go-to strategies for busy days:

  • Busy mornings: Three eggs is about 18g. Add plain Greek yogurt (no sugar added) or cottage cheese on the side and you’re already at 30g+
  • Rotisserie chicken: Buy one on Sunday and you’ve got grab-and-go protein for days
  • Quick lunches: Canned tuna or salmon, pre-cooked chicken strips, cottage cheese
  • Weeknight shortcut: Cook ground beef and toss it into salads and bowls
  • Evening treat: Clean protein powder mixed into Greek yogurt or cottage cheese with berries and a little nut butter

That last one is one of my favorites. You’re hitting your target, satisfying your sweet tooth, and it tastes incredible. Creating healthy treats like this is one of the best ways to stay consistent. You’re nourishing yourself and enjoying it. That’s sustainability.

A quick word of caution. Don’t fall for the protein snacks in the middle aisles of the grocery store. Protein bars, protein cookies, protein chips. Most of them are ultra-processed junk disguised with a protein label. Loaded with sugar, seed oils, fillers, and artificial ingredients that work against your goals.

Real protein from real food. That’s what your body actually knows how to use. Skip the middle aisles and shop the perimeter.

Ready to Get Your Protein Right?

Protein is the foundation. Not a bonus, not an afterthought. Your foundation. Prioritize it and everything else starts falling into place. Energy, cravings, body composition, how you feel in your skin. It all shifts.

If you’re tired of piecing this together alone and you want someone to guide you through it step by step, that’s exactly what I do inside my 12-Week Coaching Program. I work with women one-on-one to build habits that actually last. No guesswork. No overwhelm. Just a strategy that works for your body and your life.

For more support, book your FREE call HERE.

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