Make Your High-Protein Diet Work for You

It’s finally spring, and summer’s not far behind.

That means shorts, tank tops, swimsuits—and the annual scramble to shed the extra winter weight those thick sweaters so kindly hid.

Naturally, high-protein diets start trending again. People want to feel leaner, stronger, and more energized heading into warmer months. Suddenly, everyone’s eating more chicken, cracking more eggs, and reaching for all the protein bars like they come with abs included.

But just because it's “high protein” and everyone’s doing it doesn’t mean it’s working for you.

As a nutrition coach and a nurse who checks labs, coaches humans, and helps troubleshoot the gap between effort and outcomes, I see both sides. Some people thrive with more protein. Others? Their numbers climb, energy dips, or digestion tanks.

Quick note: Like I said, I’m a nurse and nutrition coach, sharing general guidance—not personal medical advice. If you have specific health concerns, it’s always best to check in with your doctor.

Let’s Go!

Why High-Protein Gets So Much Hype

Protein helps:

• Regulate appetite
• Preserve lean mass during fat loss
• Support strength and recovery
• Improve metabolic efficiency
• Keep you full longer

And beyond the gym? It fuels your brain.

From a neuroscience angle, protein supplies amino acids like tryptophan and tyrosine, which your brain uses to produce serotonin, dopamine, and norepinephrine—the neurotransmitters that help regulate mood, motivation, and mental clarity.

Low protein intake? It can leave you foggy, irritable, and in search of a snack.

When More Protein Backfires

High-protein can work. But:

• Some people swap in protein and cut out fiber (cue constipation, blood sugar spikes, gut issues).
• Some lean hard into cheese, bacon, sausage, and protein bars—and see their saturated fat intake go way up.
• Others under-fuel by eating protein-heavy but calorie-poor meals. That leads to burnout, poor sleep, and hormonal dysregulation.

In clinic, I’ve seen both ends of the spectrum:
People who increase protein and see better cholesterol, triglycerides, and energy. Others eating similarly but watching LDL and inflammation climb.

The difference? Usually food quality, total diet balance, and what else is on the plate.

If that’s where you’re stuck, let me say this clearly:

You’re not broken. You just need a better strategy—for you.

What About Menopause?

During perimenopause and menopause, estrogen declines, which leads to changes in:

• Lean mass
• Appetite signals
• Fat storage
• Recovery
• Bone density

The body also becomes less efficient at using protein, which means you need more to get the same effect.

Studies show that women who increase protein during this time maintain strength and reduce frailty.

• One study found postmenopausal women with higher protein intakes had a 32% lower risk of frailty.
• Another (University of Sydney) found increased protein breakdown and disrupted hunger signals during perimenopause—raising the risk of fat gain if needs aren’t met.

So How Much Do You Need?

As with most things in health, there’s no one-size-fits-all answer. These numbers are based on research and serve as general guidelines—not hard rules. Protein needs shift depending on your age, activity level, goals, and life stage.

There are always exceptions, but this is a solid starting point:

General Wellness

• Range: 0.8–1.0 g/kg body weight (~0.36–0.45 g/lb)
• Purpose: Minimum to prevent deficiency—not always ideal for active or aging individuals
• Example: 150 lb (68 kg) person = ~55–68g/day

Fat Loss (Preserving Muscle)

• Range: 1.6–2.2 g/kg (~0.7–1.0 g/lb)
• Purpose: Helps retain muscle during a calorie deficit and increases satiety
• Example: 150 lb (68 kg) person = ~105–150g/day

Muscle Building / Active Individuals

• Range: 1.6–2.2 g/kg (~0.7–1.0 g/lb)
• Purpose: Supports muscle protein synthesis, recovery, and lean mass gains
• Example: 150 lb (68 kg) person = ~110–150g/day

Menopause / Aging Adults

• Range: 1.2–1.6 g/kg (~0.55–0.73 g/lb)
• Purpose: Helps offset anabolic resistance, prevent muscle loss, and support metabolic health
• Example: 150 lb (68 kg) woman = ~82–110g/day

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Can You Eat Too Much Protein?

Yes—but not for the reasons you’ve been told.

While protein is important for muscle, recovery, and appetite control, there are limits to how much your body can effectively use.

What happens when you overshoot it:

• Excess protein gets converted to energy or stored as fat, especially if your total calorie intake is too high.
• Your kidneys and liver work harder to process nitrogen waste products.
• You might crowd out fiber, healthy fats, or essential micronutrients.

There’s also a metabolic ceiling: for most people, protein intake beyond 0.8 to 1.2 g/lb of body weight offers diminishing returns. Eating well above that doesn’t build more muscle—it just increases waste and can throw your nutrition off balance.

Bottom line: More isn’t always better. The right amount for you is.

What Kind of Protein Works Best?

Focus on lean, minimally processed sources:

• Chicken, turkey, lean beef
• Fish (salmon, tuna, sardines)
• Non-fat Greek yogurt, low fat cottage cheese, eggs, egg whites
• Tofu, tempeh, lentils, edamame
• Protein powders (used as a tool, not a full plan)

Be cautious with:

• Cheese
• Peanut butter
• Bacon, sausage, deli meat, pepperoni
• Highly processed bars

These aren't necessarily "bad," but they’re often more fat than protein and can throw off your ratios.

The Egg Question (Because Everyone Asks)

Eggs have taken a wild ride—villain one year, hero the next. The truth? Eggs aren’t the problem. It’s what we build around them.

Most people don’t eat eggs alone—they eat them with bacon, sausage, cheese, and a refined-carb vehicle. That’s what spikes sodium, saturated fat, and calories.

Here’s the real breakdown:

• Egg whites = lean protein
• Yolks = healthy fats, cholesterol, and essential nutrients like choline and vitamin D
• The combo = ideal, especially if eggs are a staple in your diet

A 2024 study (worth noting- it was funded by Eggland’s Best) presented at the American College of Cardiology found that eating up to 12 eggs/week did not raise LDL or total cholesterol in people at risk for heart disease—as long as the rest of the diet was solid.

The American Heart Association suggests one egg (or two whites) a day as part of a healthy diet.

Bottom line: Eggs can absolutely be part of a heart-smart, high-protein diet. Context matters. Know your risk factors, and pay attention to what’s on the plate with them.

Don’t Forget Fiber

This is where things can go off the rails for a lot of people. When protein goes up, carbs—and especially fiber—often drop. But fiber is essential on a higher-protein diet, both for digestion and overall health.

If you're not currently hitting the recommended daily amount, work up to it gradually. Jumping from low to high fiber too quickly can backfire (think: bloating, discomfort, and some not-so-fun digestive side effects).

Find fiber-rich foods you actually enjoy, and make them part of your weekly meal rhythm. And don’t forget water—fiber only works well when you’re hydrated. Without it? Things get... stuck.

Fiber supports:

• Gut health
• Blood sugar regulation
• Cholesterol balance
• Satiety
• Hormonal health

Daily fiber targets:

• Women: 21–25 grams/day
• Men: 30–38 grams/day
• Note: Ranges can vary by age, health and calorie intake

Where to get it:

• Beans, lentils (Bonus: fiber + protein in one)
• Whole grains like oats, quinoa, barley
• Fruits and vegetables (especially with skins/seeds)
• Nuts, seeds, leafy greens

Bottom line: Pairing protein + fiber means better digestion, fewer cravings, and more stable energy throughout the day.

Bringing It Home

If you’re eating more protein right now? That’s a strong start. You’re showing up. You’re doing the work. That matters.

But if you’re not seeing results—or you’re feeling worse instead of better—it might be time to zoom out. Not to do more, but to do better. As I said before...You’re not broken. You might just need a better strategy—one that works for you. The best high-protein approach isn’t about rules. It’s about finding what fuels your energy, supports your body, and fits your life.

If you’re unsure whether your strategy is helping or hurting—or if things just feel a little off—you’re not alone. This stuff is nuanced. Sometimes it just takes a few smart adjustments to get things moving in the right direction again.

Your effort deserves outcomes. Let’s make sure you get them.

You’ve got this.

Need help? Shoot me an email—I’d love to support you.