Protein is the foundation of every cell in your body—powering muscles, hormones, immune function, and energy. Many nutrition experts suggest aiming for 1 gram of protein per pound of body weight, but that can feel overwhelming at first. Let’s break it down to make it feel doable.
What “One Gram per Pound” Actually Looks Like
An 8-ounce steak delivers about 50 grams of protein, but if your goal is 150 pounds, that’s still a fair gap. The key is combining high-quality whole foods with smart supplementation when needed to consistently meet protein targets.
Why Quality Matters
Choose protein sources that are grass-fed, pasture-raised, and free-range—whether it’s beef, poultry, wild caught fish, or eggs. These options provide cleaner nutrients and reduce exposure to harmful compounds found in many processed meats.
The Benefits of a Savory Protein-Rich Breakfast
Starting your day with a protein-rich breakfast stabilizes blood sugar, supports energy, helps regulate mood, and improves digestion. When blood sugar dips from refined carbs, you often feel fatigue or brain fog—but a protein-first breakfast can prevent those drops.
Pairing Protein with Plants
Protein works best when balanced with fiber-rich vegetables—especially cruciferous ones. These support digestion, feed your gut microbiome, and enhance nutrient absorption. Whenever possible, choose organic and locally grown produce for the freshest support.
Digestion Support: Digestive Enzymes & Aging
As we age, our digestion often slows. Supplementing with a digestive enzyme can help ensure your body breaks down and absorbs the protein and nutrients you consume.
Be Cautious with Protein Powders
While high-protein powders like whey or egg protein may seem like a convenient way to boost intake, the body may only convert about 20% of that protein into usable form. The remainder often gets converted by the liver into glucose, which then enters the bloodstream and may raise blood sugar levels. This can be especially problematic for those working to stabilize blood sugar or manage insulin resistance.
For this reason, I recommend PerfectAmino, which provides essential amino acids in a highly bioavailable form—up to 99% utilized by the body without creating an insulin spike. BodyHealth, 2024 You can learn more and find a link to purchase on my Trusted Products Page.
Example of a High-Protein Day
- Breakfast: Sautéed vegetables and 4–6 eggs with half an avocado = ~24–36 g protein
- Lunch or Dinner: Salad with dark leafy greens, colorful veggies, and a 6–8 oz steak = ~40–50 g protein
For the remaining grams of your daily target, consider a serving of PerfectAmino to reach your goal efficiently.
Why Protein is a Vital Investment in Your Future
Adequate protein fuels muscle maintenance, supports strong bones and balance, and helps keep you mobile as you age—reducing fall risk and supporting independence.
Ready to Optimize Your Protein?
If you’re ready to feel stronger, more energetic, and break free from fatigue or muscle loss, let’s connect.
Book your free call here – We’ll craft a personal plan that builds your strength, supports your metabolism, and fits your lifestyle step by step.