Why Protein Matters More Than You Think

Protein is the most essential macronutrient for building, repairing, and maintaining virtually every structure in your body — from muscle and bone to skin, hair, enzymes, and immune cells. Yet it remains the most commonly under-consumed nutrient, particularly among women and older adults.

How much do you actually need?

The outdated RDA of 0.8g per kilogram of body weight is considered by most current researchers to be the minimum to prevent deficiency — not the optimal amount for health, body composition, or healthy aging. Most functional medicine practitioners and sports nutrition researchers now recommend:

— 1.2 to 1.6g per kilogram of body weight for active adults
— 1.6 to 2.0g per kilogram for those building muscle or losing weight
— Higher end of the range for adults over 40, as protein utilization declines with age

The best whole-food protein sources:

🍗 Animal proteins — Free-range chicken, wild-caught fish, grass-fed beef, eggs, and Greek yogurt provide complete proteins with all nine essential amino acids in highly bioavailable forms

🫘 Legumes — Lentils, black beans, chickpeas, and white beans deliver 15–18g of protein per cooked cup alongside fiber, folate, and minerals

🌾 Quinoa — One of the only complete plant proteins, providing all essential amino acids plus fiber and magnesium

🍄 Mushrooms — A meaningful protein source in the plant world, with shiitake mushrooms also delivering immune-active beta-glucans

🥚 Eggs — One of the most bioavailable protein sources available, with a complete amino acid profile and rich in choline for brain health

The good news: both soups this week are excellent protein sources — from the free-range chicken and bone broth in the Pozole, to the lentils and quinoa in the Coconut Curry Lentil. Nourishment by design.