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The Fueled and Free Podcast

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S3 Ep. 3: Protein: why it’s so important, how much should you eat, strategies to increase your protein intake, and eating protein for fat loss

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episode 27 show notes

The #1 macronutrient that most of us are under-eating is protein. In this episode I’m sharing the many reasons why protein matters so much, the vital role essential amino acids play, protein’s impact on cognitive and mental health, how to determine the amount of protein YOU should be consuming, my go-to protein sources, and more. Ultimately, if you’re chronically under-eating protein for long periods of time, this will negatively impact your metabolism – plain and simple. 

If you’re someone who struggles with eating enough protein or you feel confused on how much protein you should be eating, this episode is for you!

in this episode about the importance of protein, I cover:  

• WHY protein is so important {2:02}
• The vital role essential amino acids play in your body + how to get more of them into your diet {4:20}
• How protein intake massively affects your hunger {8:49}
• Protein and its impact on overall cognitive and mental health {11:06}
• Signs you are lacking in protein {13:47}
• How much protein an adult woman should be consuming + how to specifically figure yours {14:32}
• Simple ways to add more protein to your plate, and how that can look {21:42}
• Navigating protein powders + how to find the best quality whey, casein, and more {23:19}
• Key factors to keep in mind if/when you choose to consume pea protein {30:25}
• My go-to sources for protein options within my meals and snacks {33:12}
• The importance of having and following a plan to hit your protein goals {37:53}
• Plant protein vs. animal protein + plant-based food options to help you better achieve your protein intake {40:14}
• Common mistakes that can happen with increased protein consumption + how the role of fiber really comes into play {43:43}

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Resources and links mentioned in this episode:

• Study about how protein-filled dairy products can help stop hunger, keep you full, and improve your body composition
• Promix Protein
• Equip Protein
• Just Ingredients Protein
• Clean Label Project
• Truvani Plant Based Protein Powder
• Gelatin Gummies recipe
• Episode 26 | Gut Health 101: Part 2
• Learn more about working with me 1:1 by visiting my website http://www.fueledandfree.com
• Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition
• For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

More about the Fueled & Free Podcast:

Hosted by Margaret Powell, a Holistic Nutritionist, The Fueled & Free Podcast is a women’s health podcast that helps you cut through the noise of the wellness world, ditch diet culture & reclaim your metabolism.

Informative and relatable wisdom + guidance for the everyday woman, we cover topics on nutrition, hormones, gut health, thyroid health, nervous system regulation tools, motherhood, and more.New episodes release every Wednesday! Connect with Margaret on Instagram @margaretannpowell or email fueledandfreepodcast@gmail.com.To learn more about working with Margaret, head to https://fueledandfree.com.

Lots of Love,

 

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