Confession time — I used to be the worst at eating enough protein. For most of my adult life, I was a classic under-eater when it came to meat and protein-rich foods. I wasn’t intentionally avoiding them — I just didn’t think much about it. But my body sure let me know. I struggled with low iron levels for most of my adult years. I was kicked out of the Blood Bank for failing the haemoglobin test (several times). Eight years ago, things got so bad that I had to get an iron infusion.
Fast forward to today? I know better – especially after attending the Regenerate Conference last year. I’ve upped my protein game for me and my family —and the results speak for themselves. My energy is up, my metabolism is on fire, my mental resilience is strong. I’m stronger and leaner than ever before in my life. I don’t restrict my diet in any way and last week, I managed to do five pull ups!
If you’re feeling sluggish, noticing that your muscles aren’t quite as perky as they used to be, or wondering why your energy levels seem to have taken a big detour south — welcome to the fabulous mid-life, 50’s club! But here’s the thing: this slowdown isn’t inevitable. And protein might just be a missing piece in your diet.
Most people — especially women over 35 — aren’t eating enough of it. And even if you think you’re getting enough, chances are, you’re not.
Today we’re going to break down why protein is so essential, which sources reign supreme, and how getting the right protein at the right time can make a big difference to your energy, metabolism, and circadian health. Plus, don’t miss my Top Protein Foods printable, which makes shopping and meal planning a cinch!
Are You Getting Enough Protein? Probably Not.
Alright, be honest — when was the last time you actually thought about how much protein you’re eating? If you’re like most of us, it’s probably been a while. And here’s the thing: even if you think you’re getting enough, you’re probably falling short.
Blame it on years of carb-heavy breakfasts, rushed lunches, and the “I’ll just snack on something later” approach to meals. The reality? By the time you hit your mid-30s (and beyond), your body needs more protein than ever to keep you strong, energised, and firing on all cylinders.
Let’s talk about why—and what happens when you don’t get enough.
Protein: Do You Know Your Recommended Daily Intake?
Most adults underestimate their protein needs. The standard recommendations, from the outdated RDA is 0.75g/kg for women and 0.8g/kg for men aged between 19 and 70 years of age .
This falls way short of what my research and trusted health experts estimate, and is far too low for optimal health.
Many experts now recommend aiming for 1 gram per pound of body weight (or 2.2 grams per kg), especially for those over 35 who want to preserve muscle mass and stay energised. Now, 2.2 grams per kg may be a big ask, so perhaps we could adopt the Goldilocks approach: not too high, not too low, but just right, by aiming for somewhere in the middle.
Why Protein is Non-Negotiable After 35
Older adults have a higher protein requirement for maintenance than younger adults. This has been confirmed in various studies including Rand et al (2003) and Campbell et al (2001). Here’s why
✅ Muscle matters more than ever. Once you hit 35, your body starts breaking down muscle faster than it builds it (fun, right?). Protein is your secret weapon against that dreaded muscle loss.
✅ Metabolism slowdown? Not on my watch. More protein means a higher metabolic rate, so you’re not stuck wondering why your old diet tricks don’t work anymore.
✅ Sugar cravings, be gone. Skimping on protein sends you straight into carb-craving mode. Ever wondered why you can’t stop snacking at 3pm? Lack of protein could be the culprit.
✅ Brain fog isn’t inevitable. Protein fuels neurotransmitters that keep your mind sharp, so you don’t feel like you’re running on half a brain by mid-morning.
✅ Immune support like a boss. Protein helps build antibodies, so your immune system can do its job without you catching every bug going around.
What Happens When You Don’t Get Enough Protein?
I’m glad you asked!
❌ Your jeans start fitting differently (and not in a good way). Muscle loss + slower metabolism = weight creeping up even if you haven’t changed your diet.
❌ Your energy flatlines. You know that mid-afternoon crash? That “I need coffee or a nap or some sugar” moment? Low protein could be why.
❌ You wake up feeling… meh. Protein plays a role in deep, restorative sleep. If you’re tossing and turning, your diet might be to blame.
❌ Your skin, hair, and nails start complaining. Brittle nails, dull skin, thinning hair? Your body needs protein to keep everything looking vibrant and strong.
But here’s the good news — this is all fixable! All you need is quality protein and a bit more of it.
Not All Proteins Are Created Equal: Animal-Based vs Plant-Based. Which One Is Best?
Alright, this may sting a little for some people so I’ll try and go gently. Regardless of how much we wish it to be, not all proteins are created equal.
This may be upsetting to some, so don’t blame me, it’s the research. If you’ve been relying on plant-based proteins, shakes, or processed alternatives, it’s time for a reality check.
When it comes to fueling a strong, energetic, and resilient body (especially as we get older), animal-based proteins are going to be your best and most efficient choice.
Think of it like this: if your body were a high-performance car, would you fuel it with the best premium petrol or water down the tank with something less efficient? Animal proteins are like premium fuel, giving you exactly what you need to run optimally. Plus, they contain all nine essential amino acids in the right ratios for muscle growth, brain function, and metabolic health. And they come without the digestive issues, or absorption problems that often come with plant-based proteins.
Why Animal Proteins Are Considered Better For You
Now, I get it—some of you might be plant-based or trying to eat less meat. No judgment! But if you’re open to it, swapping in organic pasture-raised eggs, grass-fed beef, and wild-caught fish even a few times a week can make a world of difference in your energy, strength, and overall health.
Here are just some of the reasons scientific research has leant towards animal proteins:
✅ Higher bioavailability means you absorb them better. Your body breaks down and uses animal proteins far more efficiently than plant proteins, meaning you get more bang for your bite.
✅ They contain the complete amino acids profile. Unlike many plant proteins that need to be carefully combined, animal proteins come perfectly packaged with everything your muscles, brain, and immune system need.
✅ Naturally rich in B12, heme iron, omega-3s, and creatine (nutrients hard to get from plants). More than just protein, animal-based foods are loaded with heme iron (the kind your body actually absorbs), B12 (crucial for energy), omega-3s (hello, brain health!), and creatine (muscle power in a nutshell).
✅ Supports satiety and metabolic function better than plant proteins. Ever noticed how a breakie of eggs on the weekend keep you going for hours, while a plant-based meal leaves you raiding the fridge an hour later? That’s the protein quality at work. Animal based proteins keep you full and satisfied longer.
Show Me The Studies
If you love digging into studies, like I do, here are a few to sink your teeth into:
📌 An animal protein vs plant protein systematic review and meta-analysis concluded that animal protein is generally more effective than plant protein in promoting benefits in lean mass and muscle strength
📌 A critical review study highlighted that animal proteins have higher digestibility and a more complete amino acid profile compared to plant proteins, leading to greater stimulation of muscle protein synthesis.
📌 A study published in the Clinical Nutrition Journal found that “animal protein foods, relative to their native plant counterparts, offer greater benefit in terms of digestibility, increasing plasma indispensable amino acid availability, stimulating muscle protein synthesis, and supporting muscle integrity and mitigating risk of frailty and sarcopenia.”
📌 New research shows that protein derived from animal-based foods offers higher bioavailability of essential amino acids (EAA) than the same amount from plant-based sources
There are many more studies of course, so the key here is to dig around and do your own research.
The Circadian Connection: Why WHEN You Eat Protein Matters
You know how we talk about timing being everything when it comes to sleep, light exposure, and movement? Well, the same goes for protein intake. When you eat protein can be just as important as how much you eat. Getting this right can be a game-changer for your energy, metabolism, and even your sleep.
So, with our circadian health hat on, here’s the best times to eat your proteins. Your energy level, metabolism, mood and sleep will thank you for it.
Start Your Day Strong: Why Morning Protein is a Must
Do you usually start your day with a quick vegemite on toast or bowl of cereal as you get the kids ready for school? Here’s some very good reasons to re-think you breakie and add a good dose of protein:
✅ Jump starts your metabolism. Eating 20g – 30g of protein in the morning tells your body it’s time to burn fuel, not store it.
✅ Boosts focus & motivation. Protein increases your dopamine levels, so you feel more alert and ready to tackle your day.
✅ Prevents mid-day crashes. A protein-rich breakfast keeps blood sugar stable, meaning fewer energy dips and cravings for sweets. 3pm slump be gone!
✅ Supports your circadian rhythm. Eating protein early in the day helps regulate cortisol (your body’s natural wake-up hormone) and keeps your internal clock ticking smoothly.
So, what does a circadian-friendly, protein-packed breakfast look like? Pasture-raised eggs, smoked salmon, or a protein-rich Greek yogurt bowl with chia seeds. It’s time to skip the bagel and watch your energy soar!
Take It Easy Tiger: Why You Should Keep Protein Lighter in the Evening
Thinking of digging into a huge steak at 9 pm? That’s probably not the best idea. Too much protein late at night can interfere with melatonin production, making it harder for you to fall asleep and stay asleep. In fact, eating after sunset isn’t circadian best practice.
A better alternative is to pair your dinner protein wisely. Instead of a massive protein load before bed, try pairing a moderate portion with healthy fats and slow-digesting carbs (like salmon with avocado and roasted sweet potatoes) to support relaxation and deep sleep.
✔️ Action Item: Can you make a few of your breakfasts this week protein packed? If weekday mornings are manic, perhaps aim for a weekend wonder breakfast.
Making Life Easy: Grab My Top Protein Foods Printable!
OK my friend – if you’re ready to power up your days and years ahead with protein and feel like you’re in your 20’s again, what should you eat?
To make high quality protein choices easier for you, I created a simple guide ranking the highest protein sources by 100g and the highest protein sources by average serve size. After all, who wants to eat 3kg of dried spirulina right?
This printable makes shopping and meal planning super simple. Print it up and pop on the fridge, or keep it handy on your phone when you’re doing the grocery shopping and meal planning for the week.
You’ll always know you’re getting the best fuel for your body.
PS – And if you’re like my old me, and suffering with low iron levels, iron deficiency and anaemia, I also have a Top Iron Rich Foods List too – you’re welcome!!
Eat More Protein, Feel More Alive
Your body thrives when you give it the right fuel.
If you’re not already prioritising proteins in general or animal-based proteins, now is the time to start. From supporting muscle health and metabolism to boosting energy and circadian function, protein is one of the most powerful (and underrated) tools for a thriving body and mind.
So, what’s on your plate today and the week ahead? I’ve love to hear how you’re upgrading your protein intake this week! 💪🔥
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