Are You Getting Enough Protein? Probably Not.

Most people assume they're getting enough protein—but in my experience, many are falling short of their individual protein needs. I frequently see patients who eat meat every day, yet still don't consume enough protein to optimally support muscle mass, metabolism, and healthy aging. For patients taking GLP-1 medications, meeting protein goals can be even more challenging because these medications naturally reduce appetite.

Protein needs vary from person to person depending on factors such as age, activity level, body size, and health goals. For many of my patients, we work toward a goal of approximately 100 grams of protein per day. The good news is that you don't necessarily need to eat larger meals—you simply need to make the foods you do eat work a little harder.

One of my favorite tricks is to "boost" foods I'm already eating. I'll start with a low-sugar Greek yogurt and mix in unflavored protein powder and creatine. It takes less than a minute, doesn't add much volume, and significantly increases the protein content.

Here are five simple ways to increase your daily protein intake:

• Hard-boiled eggs make a quick, portable snack that's easy to keep on hand.
  
  
• String cheese or cottage cheese provide a convenient source of protein between meals.
  
  
• Keep a ready-to-drink protein shake available for days when you're simply not hungry enough for a full meal.
  
  
• Shelled edamame is an excellent plant-based source of protein and fiber that makes a satisfying snack or side dish.
  
  
• Sprinkle hemp hearts on yogurt, salads, or smoothies for an easy plant-based protein boost.

Remember, reaching your protein goal doesn't happen all at once. Small, protein-rich choices throughout the day can make a big difference and help support healthy weight loss while preserving lean muscle.

Need help optimizing your nutrition or struggling to meet your protein goals? Schedule a consultation and let's develop a plan that's tailored to you.

Namasté,
Dr. A