Why Protein Matters (and How to Choose the Right Kind for You)
Why Protein Matters (and My Favorite Powders for Everyday Health)
Importance of Protein for HealthSpan, Healthy Hormones, Strong Muscles
Protein is having a moment—and for good reason. Did you know that while about 60% of your body is made of water, nearly all of the rest—around 40%—is protein? Every structure and system you rely on—bones, ligaments, tendons, liver, brain, and skin—is built on protein. Proteins regulate hormones, repair tissue, and keep your immune system strong. Your brain even depends on protein-rich foods to produce neurotransmitters like:
Epinephrine & Norepinephrine (Adrenaline & Noradrenaline): Critical for focus, drive, and energy.
Dopamine: Supports motivation, learning, and reward pathways.
Serotonin: Helps regulate mood, sleep, and appetite.
Without adequate protein, your brain can’t communicate effectively, leaving you foggy, irritable, or fatigued.
Amino Acids: The Building Blocks of Protein
The word protein is really just shorthand for a collection of amino acids—the molecules that do the real work. When you eat protein, your body breaks it down into amino acids and reassembles them into everything from enzymes and hormones to muscle fibers and neurotransmitters.
Essential amino acids → must come from your diet or supplements; your body cannot make them.
Non-essential amino acids → your body can produce these, but that doesn’t make them less important.
Not all protein sources are equal. Animal proteins generally contain the full spectrum of essential amino acids in the right ratios for building and sustaining muscle. Plant proteins can absolutely be part of a healthy diet, but they often require strategic combinations (like beans + rice) to meet all amino acid needs.
Spotlight on Key Amino Acids
Different amino acids serve unique roles in your body. Here are a few that deserve special attention:
Glutamine: Critical for immune system function and maintaining the integrity of the gut barrier. It helps repair the intestinal lining, supports recovery after illness or intense exercise, and fuels rapidly dividing cells like immune cells.
Leucine: One of the branched-chain amino acids (BCAAs), leucine is the trigger for muscle protein synthesis. Without enough leucine, the body can’t effectively build or repair muscle—making it vital for strength, recovery, and longevity.
Methionine: An essential amino acid involved in methylation, detoxification, and the production of antioxidants like glutathione. Adequate methionine supports liver health, cellular repair, and optimal metabolism.
This is why protein quality matters—different sources provide different concentrations of these amino acids, and animal-based proteins tend to offer the most complete and bioavailable mix.
Benefits of a Protein-Focused Diet
A diet centered on quality protein offers benefits that go far beyond muscle building:
Balanced blood sugar → fewer spikes and crashes.
Reduced cravings → helps you resist ultra-processed foods.
Improved body composition → more lean muscle, less fat.
Better energy & clarity → goodbye brain fog.
Longevity support → preserving muscle mass protects your healthspan.
Why Muscle Mass Matters
As we age, muscle isn’t just about strength—it’s a critical longevity tool. Muscle tissue helps regulate blood sugar, lowers fall risk, supports bone density, and acts as a reservoir of amino acids your body can draw from during stress or illness. Without enough protein, your body prioritizes organs like the brain, heart, and liver—leaving muscle and bone to break down. Over time, this accelerates frailty, insulin resistance, and poor recovery from injury or illness.
The Power Move: Start Your Day With Protein
One of the best strategies you can implement is front-loading your protein early in the day. Starting your morning with 40–50 grams of high-quality protein sets the tone for stable blood sugar, improved energy, and better appetite control all day long. It also gives your body the amino acids it needs to kick-start muscle protein synthesis after the overnight fast—helping you protect lean muscle and metabolism.
Protein, Satiety & Metabolism
Protein is the most satiating macronutrient. It keeps you full longer and prevents overeating empty calories. Fun fact: your body has a built-in protein prioritization system. If you don’t consume enough protein, your appetite keeps pushing you to eat until you do—usually leading to excess fat and carb intake.
Protein also has a higher thermic effect than carbs or fats, meaning it takes more energy to digest and metabolize. In short, eating protein actually boosts and help correct your metabolism.
What to Watch Out For in Protein Powders
Not all protein powders are created equal. Many contain artificial flavors, sucralose or aspartame, gums, thickeners, and emulsifiers that can disrupt the gut and contribute to inflammation. Quality matters—choose clean sources that nourish your body rather than burden it.
My Favorite Protein Powders (Clinically Approved & Personally Loved)
Here are my go-to recommendations that I use and recommend to clients:
Core Restore by Ortho Molecular
More than just a protein powder—this is part of a physician-formulated detox and metabolic reset system. It provides clean, highly absorbable protein alongside nutrients that support liver detoxification pathways and overall cellular health.
Ballerina Farms Whey Protein
A whole-food based whey protein made from grass-fed, pasture-raised cows. Simple, clean ingredients—no artificial junk. It’s rich in immunoglobulins and naturally occurring nutrients that support gut and immune health.
Prime Protein by Equip
A beef-based protein powder made from grass-fed cattle, offering all essential amino acids in a form that’s easy on digestion. It tastes great, blends well, and is a favorite for those sensitive to dairy or whey.
Biotics Research Protein Blends
Functional formulas designed for clinical use—whether you need metabolic support, detox, or a hypoallergenic option. Biotics is known for third-party testing and high-quality ingredients you can trust.
Collagen Powders (Orgain, Vital Proteins, etc.)
While not complete “meal replacement” proteins, collagen powders are fantastic for supporting skin, hair, nails, and joint health. They can help you meet overall protein goals when added to smoothies, coffee, or recipes, but should be paired with a complete protein source for muscle and metabolic benefits.
Takeaway
Protein is not a trend—it’s a foundation. It builds your structure, regulates your hormones, supports your brain, and keeps your metabolism strong. If you want to age well, preserve energy, and feel good in your body, prioritize protein every single day.
At EverWell Center for Health & Longevity, based in Cincinnati, OH, we help women in perimenopause and menopause, as well as men navigating andropause, feel like themselves again. Our approach is rooted in bioidentical hormone replacement therapy, advanced testing, and root-cause strategies—especially for conditions like Hashimoto’s and hypothyroidism—so you can reclaim your energy, metabolism, and vitality.
✨ Ready to feel better? Book a Mini Wellness Consultation today.
We offer convenient telehealth options for anyone in Ohio, so you can get personalized guidance without leaving your home.