11/14/2025
There’s a lot of noise about protein right now.
Some people worry they’re not getting enough… others are being told they need 150–200 g (1 g of protein per pound of body weight sound familiar?)a day to be “healthy.”
The truth is much simpler — and much calmer.
Protein is important.
But you don’t need extreme amounts to feel strong, energized, or supported as you age.
For most adults (with a few exceptions), the sweet spot is around 1.2–1.6 g/kg/day, which usually looks like 20–30 g at meals plus 10-15 g at snacks, not doubling your body weight in protein grams.
And here’s the part no one really talks about:
When you chase huge protein numbers, it often crowds out the rest of your diet — fiber, fruit, veggies, whole grains, healthy fats — the things that support digestion, blood sugar, hormones, and actual day-to-day wellbeing.
Most adults aren’t under-eating protein.
Most adults are under-eating fiber.
And that’s the part that usually makes the biggest difference.
Protein builds.
Fiber balances. 🌿
