S6 Ep. 26: Protein: The Building Blocks of Health, Hormones, and Longevity

In this episode of the Hormone Genius Podcast, we dive into the science behind protein, without getting lost in the intimidating biochemical diagrams. Instead, we take a practical and approachable look at what protein actually does in the body, why amino acids matter, and how much protein people really need to support optimal health. Proteins are literally the structural foundation of our bodies. They make up a significant portion of our tissues, including muscles, organs, skin, enzymes, hormones, and immune molecules. In fact, a large percentage of our body composition is made up of protein-based structures. Every cell in the body relies on proteins to function. That means every day our bodies must continually rebuild and repair protein structures just to maintain normal physiological balance. This process is known as anabolism, the state where the body is building and repairing tissues. The opposite state is catabolism, where tissues begin to break down. Ideally, our bodies maintain a balance between these two states. But if we don’t consume enough protein, or if our bodies are under stress, illness, trauma, or aging—the body can shift toward catabolism. In that situation, it begins breaking down muscle tissue in order to release amino acids needed to sustain essential functions. One of the most common questions about protein is how much we should consume daily. You may have heard the popular recommendation of eating one gram of protein per pound of body weight. While this guideline is common in fitness communities, it may be unnecessarily high for many individuals. Current research from protein experts like Dr. Don Layman suggests that for most healthy adults who exercise moderately, a target of around: 0.7–0.8 grams of protein per pound of body weight may be sufficient to maintain muscle mass and support metabolic health. For many people, this translates to roughly 90–100 grams of protein per day. A simple strategy is to aim for 25–30 grams of protein per meal across three meals daily. This approach naturally distributes protein intake in a balanced way and supports consistent amino acid availability throughout the day. In other words, when the body doesn’t receive enough protein from food, it may start consuming its own muscle to survive. This is one reason protein intake becomes increasingly important as we age. Sponsors 💛 We Heart Nutrition Thoughtfully formulated supplements designed to support women’s health at every stage of life. 🎁 20% off with code: GENIUS 🐄 Wonder Cow Colostrum Supports gut health, immune function, inflammation balance, and tissue repair — especially valuable during postpartum recovery. 🎁 30% off your subscription with code: HORMONEGENIUS 🔗 www.wondercow.com/hormonegenius We’re excited to partner with Salt & Light by Sami, a brand whose mission is to provide toxin-free candles that enhance the aroma of any space. Their thoughtfully crafted candles offer a simple way to enjoy beautiful scent at home without harsh chemicals — an easy, intentional swap for women who care about what they bring into their living spaces. Hormone Genius listeners receive 10% off Use code HORMONEHAPPY at checkout