If you've spent any time on social media lately, you've probably noticed that protein is everywhere.
From high-protein snacks to meal plans promising 150 grams a day, it's easy to wonder if you're eating enough—or if you should be trying to hit a specific number.
This is one of the questions I hear most often from both my private clients and the women I work with every day:
"How much protein do I actually need?"
The answer is a little more nuanced than you might expect.
There Isn't One Perfect Protein Goal
Despite what many wellness influencers claim, there isn't one magic protein target that works for every woman.
Your protein needs depend on several factors, including:
- Your age
- Your activity level
- Your overall health
- Your hormone health
- Whether you're pregnant, breastfeeding, or recovering from illness or injury
- Your personal health goals
While your individual needs may vary, one thing I consistently see is that many women simply aren't eating enough protein throughout the day.
Why Protein Matters for Women's Health
Protein isn't just important for building muscle.
It plays a role in many of the body's daily functions and can help support:
- Healthy blood sugar balance
- Hormone production
- Muscle maintenance as you age
- Feeling full and satisfied after meals
- More consistent energy levels
- Recovery after exercise
- Overall metabolic health
When meals are low in protein, it's often harder to stay energized and satisfied, which can leave you reaching for snacks or experiencing blood sugar highs and crashes throughout the day.
A Simple Protein Goal Most Women Can Start With
Rather than stressing over hitting an exact daily number, I encourage women to focus on consistency first.
A practical starting point is to include a quality source of protein at every meal and aim for roughly 20 to 30 grams of protein per meal, understanding that your personal needs may be higher or lower.
Some nutritious protein sources include:
- Eggs
- Beans and lentils
- 100% grass-fed, grass-finished beef
- Pasture-raised chicken
- Wild-caught fish
- Organic tofu
- Edamame
- Nuts and seeds
If you enjoy soy foods like tofu or edamame, choosing organic when possible can help reduce exposure to pesticides commonly used in conventional soybean farming.
Quality Matters, Too
Protein isn't just about quantity.
Whenever it's realistic for your budget and lifestyle, try to choose high-quality sources. I love visiting local farmers markets and getting to know the people raising my food. Buying meat, eggs, and fish from farms and fisheries you trust can be a meaningful way to support both your health and your local community.
It's also important to remember that protein works best as part of a balanced meal. Pair it with healthy fats, fiber-rich vegetables, and quality carbohydrates to help support stable blood sugar, digestion, and long-lasting energy.
Small Changes Make a Big Difference
One thing I remind my clients often is that you don't need to chase the "perfect" protein goal.
If you're currently eating very little protein, simply adding a little more to each meal can have a noticeable impact on your energy, fullness, and overall well-being.
Nutrition isn't about perfection—it's about building habits you can actually maintain.
Small, consistent changes almost always create better long-term results than trying to overhaul everything overnight.
Looking for more simple ways to support your hormones naturally? Grab my free Cycle Syncing Guide and learn how to nourish your body in each phase of your menstrual cycle with realistic nutrition tips that fit real life.
Most of us left school knowing how to solve the quadratic equation, but very few of us graduated with a basic understanding of our own hormones.
We weren't taught how our menstrual cycle works.
We didn't learn why our energy naturally changes throughout the month.
No one explained why certain weeks bring more cravings, why stress can affect our periods, or how our hormones influence everything from mood to sleep and digestion.
Instead, many women grow up believing their symptoms are simply something they have to live with.
By the time many women reach their 30s or 40s, they're searching for answers about fatigue, painful periods, PMS, mood swings, or irregular cycles—questions they should have had answered years earlier.
One of the biggest gaps in women's health education is understanding that hormones are designed to change throughout the month. These fluctuations aren't a sign that something is wrong. They're part of how the female body is meant to function.
When we understand what's happening inside our bodies, we can begin supporting them instead of constantly feeling frustrated by them.
Unfortunately, many women are only offered hormonal birth control as a solution without ever being taught how their natural cycle works in the first place. While birth control may be an appropriate option for some women depending on their circumstances, it doesn't teach us how to understand the signals our bodies are giving us or address the lifestyle factors that can influence hormone health.
Imagine how different women's health could look if we learned these things at 16 instead of 36.
Imagine entering adulthood knowing how nutrition, stress, sleep, movement, and your menstrual cycle all work together.
Imagine recognizing early signs that your body needs more support instead of assuming your symptoms are "normal."
Education gives women the confidence to make informed decisions about their health. It helps us advocate for ourselves, ask better questions, and understand the incredible body we're living in.
If you're ready to start learning how to work with your hormones instead of constantly feeling like you're working against them, my free Cycle Syncing Guide is a great place to begin. It breaks down each phase of your cycle in a simple, practical way so you can better understand your body, support your energy, and start making choices that align with your hormones. Download your free guide today and take the first step toward feeling more connected to your cycle.
One of the biggest problems I see in women's health is this: We've been taught to ignore our own bodies.
Instead of learning how our hormones work, we've learned to look outside ourselves for every answer. We wait for someone to tell us what's wrong, what supplement to take, or what diet to follow.
And somewhere along the way, many women stopped trusting what their bodies were trying to tell them.
The truth is, your body is communicating with you every single day.
Low energy.
Mood changes.
Cravings.
Poor sleep.
Painful periods.
Digestive issues.
These aren't signs that your body is working against you. They're often signals that something needs your attention.
The problem isn't that women aren't trying.
Most women are doing everything they can to feel better. They're reading articles, listening to podcasts, buying supplements, and trying the latest wellness trends.
But without understanding why their body is responding the way it is, it can feel like throwing darts in the dark.
That's why I believe education is one of the most powerful tools for supporting hormone health.
When you understand how your menstrual cycle works, how stress impacts your hormones, why blood sugar matters, and how daily habits influence your health, you can start making decisions with confidence instead of confusion.
You stop chasing quick fixes.
You start working with your body instead of constantly fighting against it.
Supporting your hormones doesn't have to be complicated, but it does require understanding the foundations of how your body was designed to function.
The more you learn, the more empowered you become to recognize what your body needs and respond in ways that support long-term health.
The Bottom Line
You know your body better than anyone else ever will.
Learning how your hormones work isn't about becoming an expert overnight. It's about giving yourself the knowledge to make informed decisions, ask better questions, and feel more confident in your health journey.
Because when you understand your body, you're no longer guessing - you can begin supporting your hormones in a way that actually makes sense for you.
This has been one of the most common questions I've been getting lately, both from my private clients and from women I work with in my 9-to-5.
The short answer? Maybe! Magnesium is involved in over 300 processes in the body, including muscle function, sleep, stress response, blood sugar regulation, energy production, and even hormone health.
Unfortunately, many people don't get enough through their diet alone.
The tricky part? There isn't just one type of magnesium, and they all work a little differently.
Here's a quick breakdown:
🧠 Magnesium Glycinate One of my favorites for stress, relaxation, and sleep. Gentle on the stomach and often recommended for those dealing with anxiety or trouble winding down.
💪 Magnesium Citrate Commonly used to support constipation because it draws water into the intestines. Can be very effective, but may cause loose stools for some people.
❤️ Magnesium Malate Supports energy production and muscle function. Often recommended for people dealing with muscle soreness or fatigue.
🧠 Magnesium L-Threonate A newer form that may support brain health, memory, and cognitive function because it crosses the blood-brain barrier more easily.
⚖️ Magnesium Oxide Often found in inexpensive supplements, but it's not absorbed as well as the other forms. Most commonly used for occasional constipation or heartburn.
Before running out to buy a supplement👇
✔️Start by including more magnesium-rich foods like pumpkin seeds, almonds, spinach, black beans, edamame, and dark chocolate.
✔️If you're considering a supplement, think about why you're taking it. The "best" magnesium depends on your goals.
✔️And remember, more isn't always better. Some forms (especially citrate) can cause digestive upset if you take too much.
As always, supplements can be a helpful tool, but they work best alongside a nourishing diet and healthy habits not instead of them.
One last thing: If you have kidney disease or certain medical conditions, it's important to talk with your healthcare provider before starting a magnesium supplement.
Yup, This almost happened.
More than 10 years ago, I almost agreed to a procedure that would remove abnormal cells from my cervix after I tested positive for a strain of HPV. At the time, I assumed it was my only option. A healthcare provider recommended it, and I didn't know enough to ask more questions.
Looking back, I'm incredibly grateful I paused before moving forward.
What I wasn't told during that appointment was that many HPV infections are cleared naturally by the immune system over time.
Every situation is different, and medical treatment is absolutely necessary in some cases. But I wish I had been given a fuller picture of my diagnosis, the reasons behind the recommendation, and the options available so I could make a truly informed decision.
That experience changed everything for me.
As a holistic nutritionist with a master's degree, I've spent years studying how the body is designed to repair, adapt, and maintain balance. Think about how a cut on your hand gradually heals without you consciously directing it. Our bodies are constantly working to restore and protect us, especially when they're supported with proper nutrition, stress management, quality sleep, movement, and other healthy lifestyle habits.
This isn't about ignoring medical care or avoiding necessary treatment. It's about understanding that asking questions, seeking second opinions when appropriate, and learning how to support your body's natural processes can all be valuable parts of your health journey.
Unfortunately, many women leave appointments feeling like they don't fully understand what's happening in their bodies or what questions they should even be asking.
That realization sparked my passion for women's hormone health.
Today, I'm passionate about helping women understand that symptoms like painful periods, irregular cycles, mood swings, low energy, and hormonal imbalances aren't always something they simply have to live with. While every woman's situation is unique, nutrition and lifestyle habits can play a meaningful role in supporting hormone health alongside appropriate medical care.
If I hadn't questioned that recommendation all those years ago, I honestly don't know if I would have found the path I'm on today.
My hope is that every woman feels empowered to become an active participant in her healthcare - to ask questions, seek education, and understand the choices available to her!
