❌ Part 6: Protein Myths Busted—What Science (and Your Body) Says
When it comes to protein, there’s a lot of noise out there—bro science, outdated studies, random advice from your friend’s chiropractor’s cousin. 🥴
Let’s clear it up. Here are some of the most common myths I hear from clients—and the real, science-backed truth behind them.
💥 Myth #1: “Too much protein will damage your kidneys.”
Let’s tread gently here—because there is some truth, but only in very specific cases.
The truth:
For people with pre-existing kidney disease, high protein intake can place added strain on kidney function. That’s real. And those folks need individualized nutrition support.
But for the general population with healthy kidneys?
There is no solid evidence that eating a high-protein diet causes kidney damage. In fact, protein supports lean muscle, hormone production, immune health, and metabolic function.
⚠️ Bottom line: If you have known kidney issues or concerns, talk to your doc. Otherwise, protein isn’t your enemy—it’s your ally.
💥 Myth #2: “Women shouldn’t eat too much protein—it’ll make them bulky.”
Sigh. Can we be done with this one?
Muscle building takes intentional effort, time, and often, a calorie surplus. Eating more protein will not automatically give you Hulk shoulders.
What it will do?
Support a healthy metabolism
Balance your blood sugar and reduce cravings
Help you recover faster and feel stronger
Support muscle tone and bone density (which we all need more of with age)
💡 In fact, many women under-eat protein—especially at breakfast—leading to energy dips, cravings, and stalled body composition goals.
💥 Myth #3: “You can’t get enough protein on a plant-based diet.”
Totally false—but it takes a little more planning.
Plant-based proteins (like peas, beans, quinoa, tofu, seeds, and lentils) can absolutely provide the essential amino acids your body needs. But here’s the thing: not all plant sources are complete proteins, meaning they may be low in one or more amino acids.
The workaround?
Eat a variety of protein sources across the day
Use a high-quality plant-based protein powder with complementary blends (like pea + rice)
Don’t stress about combining proteins in the same meal—your body’s smart and balances over time
💥 Myth #4: “You don’t need a protein shake if you eat healthy.”
Maybe… but also maybe you do.
Protein shakes aren’t mandatory. But they’re a powerful tool if you:
Skip meals or have a busy lifestyle
Need support hitting daily protein targets
Have increased needs (athletes, shift workers, hormonal support, healing/recovery)
Need something quick that doesn’t involve a pan or cutting board 😅
It’s not cheating. It’s support.
💥 Myth #5: “If I’m not lifting weights, I don’t need extra protein.”
Here’s the deal: Protein isn’t just for bodybuilders. You need it for:
Hair, skin, nails
Hormone production
Neurotransmitters and mood
Gut lining integrity
Immunity
Injury recovery
Satiety and metabolism
Whether you’re chasing toddlers, fighting wildfires, or sitting at a desk all day—you still need protein. Period.
💬 Bottom Line
Nutrition is full of nuance, and protein isn’t immune to misinformation. But when you look at the research (and how the body actually works), one thing becomes clear:
Protein is essential. How much and when to eat it? That’s where personalization comes in.
So don’t fear protein—understand it. Your body will thank you.
