Protein 101: What Every Woman Should Know About This Power Nutrient
- Regina Cooley
- Jul 4
- 3 min read
Updated: Jul 11
If there’s one thing I’ll probably say in every blog post (and every conversation, let’s be honest), it’s this:
Protein is a game-changer — and most women aren’t getting enough of it.
Whether you’re on a weight loss journey, healing from burnout, navigating GLP-1 meds, or simply trying to feel more you again, protein plays a central role in the process. And yet? It’s often misunderstood, under-prioritized, or flat-out ignored.
So let’s change that — starting right now.
💪 What Protein Actually Does (In Real-Life Terms)
You’ve probably heard that protein “builds muscle,” but that’s just the beginning. Protein is the foundation for your:
Muscle tone and strength
Metabolism and fat-burning
Hormone production
Brain clarity and mood
Hair, skin, and nail health
Immune system function
Recovery and healing (especially after trauma or inflammation)
Basically, protein is the repair crew of your body — rebuilding, restoring, and supporting almost everything that helps you thrive.
🧬 Why Women Especially Need It
Here’s the deal: most women eat far less protein than they need — especially when trying to lose weight. We under-eat, over-restrict, and end up losing muscle along with fat, which tanks our metabolism and leaves us tired, cranky, and craving carbs.
Add in hormonal changes (hi perimenopause 👋), GLP-1s, and years of chronic stress? Protein becomes non-negotiable.
Getting enough high-quality protein:
Keeps you full and satisfied
Supports lean muscle (so your metabolism stays active)
Reduces emotional and physical crashes
Balances your blood sugar
Boosts energy and focus
🛑 Common Myths (That Need to Die)
“Protein will make me bulky.”
Nope. It’ll help you look toned, not “bulky.” Promise.
“I only need it if I lift weights.”
You need it to live well, period — lifting or not.
“I get enough from my salad and occasional chicken.”
Unless you’re tracking it, chances are… you’re not. Most women need around 90–120g/day, depending on body goals.
✅ How to Start (No Spreadsheets Required)
Start with these simple, no-stress steps:
Make breakfast protein-focused.
Start your day with 20–30g. A protein shake, eggs with turkey sausage, Greek yogurt — it sets the tone for your energy and cravings all day.
Add protein to every meal/snack.
Think lean meats, eggs, dairy, protein powder, legumes, tofu, or collagen + protein supplements.
Use a high-quality shake to fill the gaps.
I personally use Isagenix shakes (message me if you want to know why I love them). They’re fast, tasty, and make it easy to hit my goals without stress.
💬 Final Thought: You Deserve to Be Nourished
This isn’t about obsessing over grams or macros.
This is about fueling your body like you actually care about her.
Because let's be real, she’s been through a lot.
And protein? It helps her heal, thrive, and show up strong for this next chapter.
👉 Wondering how much protein you should aim for?
A great guideline is to consume 1 to 1.5 grams of protein per pound of your ideal body weight.
So if your goal weight is 185 lbs (like mine), that’s around 185–275g of protein per day — spaced, as evenly as possible (high protein pacing - that'll be another blog though) throughout your meals and snacks.
Start slow, build up, and don’t stress about being perfect. Just be intentional.
If you want help figuring out how to hit your protein goals — or need meal ideas, shake recs, or support — I’m here for that too.
No pressure. No sales pitch. Just real talk from someone walking the same road. And yes, like you I struggle to get enough protein too! I'm up to about 160g pretty consistently... but those last 25 can be a struggle for me (and that is part of why I am transitioning off GLP-1s).
Happy 4th of July…get out and enjoy a great day and hopefully some bbqed protein😜
Regina & Gypsy
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