Making Protein Work For You

Tips and tricks for hitting your protein goals without overthinking it

Last week, we broke down why protein is such a foundational nutrient—covering everything from metabolism and muscle recovery to energy and satiety. Today, we’re diving into how to actually make it work in your day-to-day life.

In this newsletter, I’m sharing simple, realistic ways to get more protein into your day—plus how much you actually need based on your goals, how I personally build protein into my meals, a few go-to supplements I trust, and how I use food as fuel to stay energized throughout the day. For my subscribers, I have also included a sample “what I eat in a day” downloadable attachment with macro breakouts.

Please note, I am not a doctor and the information shared in this article is based on personal experience, insights from working with nutrition professionals, and my current education as a Certified Nutrition Coach in training through the National Academy of Sports Medicine (NASM). My understanding of nutrition—including the importance of protein—is continually growing through study and real-life application. Always consult with your doctor or a registered dietitian before making any significant changes to your diet.