Protein Basics Just starting out? No worries, here’s what you need to know about the protein options out there 👉 Animal-Based Proteins: Meat (beef, pork, lamb), chicken, fish, turkey - These are highly bioavailable, meaning your body absorbs them easily, and they contain all the essential amino acids. Eggs & Dairy - Provide a full spectrum of amino acids, crucial for muscle growth and bone health. 👉 Plant-Based Proteins: Soy, tofu, legumes (beans, lentils) - High in fiber and protein, low in s
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Protein Basics Just starting out? No worries, here’s what you need to k…
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FacebookDr. Gabrielle Lyon
When it comes to optimizing body composition and metabolic health, protein intake must be intentional - not arbitrary. A foundational guideline: 1 gram of protein per pound of ideal body weight/goal weight. This strategy anchors the diet with protein. Whether your goal is fat loss or weight maintenance, this target puts you in the ideal range to support muscle mass, metabolic health, and long-term health. I’ve arrived at this recommendation through years of clinical practice—working with individ
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When it comes to optimizing body composition and metabolic health…
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FacebookDr. Gabrielle Lyon
Not all calories are created equal, and not all macronutrients affect your body the same way. Here’s the framework: Protein comes first. It’s structure. It builds and repairs muscle, supports immunity, and drives metabolic health. Think of it as your non-negotiable. Carbohydrates are conditional. They’re the riskiest fuel, spiking insulin and blood sugar if mismatched to your activity level. Use them strategically around training, when your muscles can actually use them. Fat is the fallback. Onc
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Not all calories are created equal, and not all macronutrients affect y…
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Why build every meal around protein? Because your body runs on amino acids—especially the ones it can’t make on its own. Every day, your body breaks down and rebuilds proteins in a process called protein turnover. This isn’t just happening in your muscles—it’s happening in your skin, gut lining, immune cells, enzymes, hormones, and more. In fact, your body turns over an estimated 250 to 300 grams of protein per day as part of this ongoing repair and regeneration process. You’re not expected to *
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We’re not just under-eating protein—we’re replacing it with junk. According to national data, 45% of Americans fall short of the recommended intake for total protein foods, and 95% don’t eat enough seafood. Meanwhile, 95% of us exceed the limit for refined grains. We’re not just missing the mark—we’re shooting at the wrong target entirely. This isn’t a minor issue. Protein is essential for muscle, metabolism, and aging well. And when we under-consume it while flooding our bodies with processed c
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Most people don’t realize that our current protein RDA was established in 1985 using nitrogen balance studies, an older technique that can underestimate true protein needs by 30% or more. That’s a problem, because when protein intake is too low, the body quietly compensates by slowing protein turnover, weakening immune defenses, and cutting back on repair and rebuilding. You don’t feel the impact right away, but the physiological debt accumulates. Newer and more advanced methods, like the Indica
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Protein is the only truly essential macronutrient. Why? Because it’s the only one you must eat every day to stay alive and healthy. Your body can make its own carbohydrates. It can even recycle and store fats for later use. But essential amino acids (EAAs; the building blocks of protein) must come from your diet, every day. The catch? You don’t just need a lot of EAAs… You need specific ones, in the right amounts. And not all proteins deliver. Most animal-based proteins (like eggs, beef, or whey
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