Protein Without Extremes: How Much Protein You Really Need, When It Can Be Too Much, and How to Choose Protein Safely

How to find balance in protein intake, pick a quality protein, and avoid extremes, even when there's so much noise, fear, and marketing around.

Today protein is surrounded by an almost religious cult. If you visit any supermarket, you can easily spot “protein” biscuits, high-protein bread and yogurts whose gram numbers are printed in the largest font on the label. On one hand, we're told that protein is the key to eternal youth, slimness and the “ideal body.” On the other hand, concerns occasionally arise about kidney strain, accelerated aging and that “too much protein is harmful.”

You may have already noticed how easy it is to lose your footing amid all that. One day it seems nothing will work without a protein shake after training, another day an extra portion of cottage cheese feels like a near health threat. And in moments like that you especially want a calm, adult conversation without extremes.

The truth, as is often the case with nutrition, lies not at the poles. Protein really does play a big role in metabolism, preserving muscle mass, immune function, tissue repair and the feeling of satiety. But it is not a magic button or the sole criterion of a good diet. You can eat a lot of protein and still have a chaotic diet if there are too few vegetables, fiber, healthy fats and whole foods. Conversely, you can avoid counting grams every day but still get enough protein if your overall eating is sensible.

At Better With Anna we follow the principle of mindfulness: food shouldn’t become a source of anxiety or an object of mathematical manipulation. The question isn’t “do you need protein,” but how much you need specifically, which sources are better, when needs increase, and how not to turn self-care into an endless chase for numbers.

This article is a calm and detailed breakdown without myths or exaggeration. We’ll talk about protein physiology, real needs, source quality, choosing protein powder, and how to integrate protein into daily eating using the Better Plate principle so it supports energy, satiety, attractive body composition and long-term health.

What the body actually needs protein for

Protein is often associated solely with fitness and muscle growth. But in reality its role is much broader. Protein is not only a “building material” for muscle tissue, but a basic component of almost all living structures in the body. Amino acids, which make up proteins, are used to build enzymes, transport molecules, immune cells, connective tissue elements and many substances without which the body simply cannot function properly.

If we speak a little deeper about physiology, amino acids are needed constantly. They participate in collagen synthesis — a protein important for skin, ligaments, tendons, blood vessel walls and the musculoskeletal system. Of course, skin condition depends not only on protein but also on overall diet, deficiencies, stress level, sleep and hormonal background. But if the diet chronically lacks protein, the body struggles to maintain normal tissue renewal.

Protein is also essential for enzyme function. Enzymes are, essentially, the working system of metabolism. They take part in digesting food, producing energy, the liver’s detox processes, glucose metabolism, DNA synthesis and cell repair. When we say that nutrition affects how we feel, our energy and resilience to stress, we are largely talking about the quality of these biochemical processes.

Another important topic is neurotransmitters. Some amino acids are precursors to substances that influence mood, concentration, motivation and sleep quality. For example, tryptophan is involved in synthesizing serotonin and melatonin, tyrosine — in the production of dopamine and norepinephrine. This doesn’t mean protein solves all stress and mood problems, but chronic low intake certainly doesn’t help the nervous system work optimally.

Separately, protein is significant for satiety and appetite control. Protein-rich foods slow gastric emptying, affect satiety hormone production and usually help sustain fullness longer after meals. That’s why a breakfast or lunch with adequate protein often reduces chaotic snacking, sugar cravings and evening “kitchen raids.” This is especially noticeable in people who have just coffee with something sweet in the morning and by midday face a sharp energy drop.

Protein is also closely linked to blood sugar levels. By itself it doesn’t cause the rapid glucose spikes that refined carbohydrates do, and when part of a balanced meal it helps moderate the glycemic response. Simply put, if you eat carbohydrates with protein, healthy fats and fiber, blood sugar usually rises more slowly and smoothly. For a person this feels like steadier energy, less post-meal drowsiness and a reduced urge to “grab something sweet” an hour or two later.

This is particularly relevant for those prone to insulin resistance, overeating, strong appetite swings and afternoon fatigue. Protein doesn’t replace an overall structured diet, but it becomes a key tool for metabolic stability. When each main meal contains an adequate portion of protein, the body can better maintain more predictable blood sugar and control hunger.

Moreover, protein is critically important for preserving muscle mass. With age we naturally start losing muscle tissue, especially if we move little, chronically under-eat or are constantly on diets. This affects not only appearance but also metabolic rate, insulin sensitivity, strength, endurance, resilience to injuries and overall aging quality. Quality protein in the diet combined with regular physical activity is one of the best strategies to maintain energy and functional health.

When losing weight, protein becomes especially important. It helps the body lose mostly fat rather than metabolically active muscle. That’s why moderately increased protein intake often makes weight loss more physiological and more comfortable: less hunger, better satiety, lower risk of losing tone and strength.

How much protein you really need

There’s a lot of debate about protein intake standards, but in practical work the guidelines are fairly clear. There’s no single “perfect” number for everyone, because needs depend not only on weight but also on age, activity level, calorie deficit, hormonal background, sleep quality, stress and current health status.

Simply put, a basic guideline for a healthy adult with moderate activity is about 0.8–1.2 grams of protein per kilogram of body weight. This range can cover basic physiological needs and tissue maintenance for someone who doesn’t train regularly, isn’t in caloric deficit and isn’t under excessive load.

But in real life few people live in “ideal baseline” conditions. Sometimes we sleep poorly, work a lot, get sick occasionally, train, recover from loads, try to normalize weight or go through hormonal changes. In these situations protein needs often increase.

For those who exercise regularly, aim for steadier satiety, or are losing weight, a working range often becomes 1.2–1.6 g/kg. For people doing strength training, especially with the goal of maintaining or building muscle, 1.6–2.0 g/kg may be justified. Athletes during periods of intense training sometimes need up to 2.2 g/kg, but for most women focused on health, good wellbeing, energy and an attractive sustainable physique, numbers above 1.6–1.8 g/kg are not always necessary.

What affects protein needs

Stress and chronic strain

Under high stress the body operates in a resource-expenditure mode. This doesn’t mean you should immediately switch to athletic doses of protein during intense periods. But if you sleep little, live a busy schedule, are emotionally drained and eat irregularly, adequate protein helps better maintain satiety, support recovery and avoid sharp appetite spikes. In such periods the key is often not so much “overconsumption” as regularity: making sure protein doesn’t disappear from breakfast and lunch.

Illness and recovery

During illness, after surgery, injury or prolonged inflammation protein needs usually rise because the body requires amino acids for tissue repair, immune function and regeneration. That’s why in weakened people or the elderly inadequate protein can slow recovery. Specific recommendations in such cases are best discussed with a doctor, especially with kidney, liver or GI conditions.

Menopause and perimenopause

In perimenopause and menopause protein becomes particularly important. With declining estrogen it’s harder for women to preserve muscle mass, and carbohydrate sensitivity and overall body composition can change not in a favorable direction. You may notice your body reacts differently to a familiar diet: fatigue comes sooner, satiety is harder to maintain, body composition and skin and general energy depend more on food quality. A more mindful distribution of protein across the day, together with strength training and sufficient fiber, helps support metabolic health, appetite control, muscle tone and a gentler hormonal transition without extremes.

Different types of training: strength vs cardio

Type of load matters too. After strength training protein needs are usually higher because muscle tissue requires repair and adaptation. With regular strength sessions it’s especially important not only to hit total daily protein but to distribute it across meals.

Cardio also increases recovery needs but usually not as much as intensive strength programs aimed at muscle growth or maintenance. If you walk, run, swim or cycle a lot, moderately higher protein is still beneficial, especially if there’s a calorie deficit or fatigue. The main emphasis of strength training is muscle preservation and stimulation, while cardio more often brings questions of overall energy supply and recovery.

Examples by weight: what this looks like in real life

Let’s look at this not only in numbers but as a typical day.

At 55 kg

A guideline could be roughly 65–85 g of protein per day depending on activity and goals.

A typical day could be: breakfast — an omelet from two eggs with Greek yogurt or cottage cheese; lunch — a plate with fish or chicken, quinoa and vegetables; dinner — lentils or tofu with roasted vegetables, plus one protein snack if desired. This doesn’t look like “sports nutrition”; it looks like normal, structured food that supports you through the day.

At 65 kg

A guideline — about 78–104 g of protein per day.

In a real day that might be breakfast with eggs and salmon or yogurt with seeds, lunch with turkey or chickpeas, dinner with white fish or tofu, plus a snack like cottage cheese, edamame or a protein smoothie. You can see that it’s easier to get the needed protein when it’s more evenly spread through the day rather than one big evening portion.

At 75 kg

A guideline — about 90–120 g of protein per day.

Such a day might include a substantial breakfast with an omelet and cheese or yogurt, a full lunch with wild fish, potatoes and a large salad, a snack like kefir or a protein shake if needed, and dinner with chicken, beans or lentils and vegetables. If you train, some protein can conveniently be consumed after the workout.

Why protein distribution during the day often matters more than one large portion

A very common situation is an almost protein-free breakfast, a random lunch and a “catch-up” dinner with a large piece of meat. Formally the daily total may be fine, but people still feel hungry, crave sweets and overeat at night. You might know that feeling: during the day everything is a blur, and in the evening the body finally demands its due. In practice a more even distribution, with 20–35 g of protein at each main meal depending on your parameters and goals, works much better.

This approach helps better control appetite, support muscle protein synthesis and make meals more predictable. You don’t need to turn this into a rigid scheme, but the idea is useful: protein shouldn’t be a random guest in your diet — it should be a regular part of the system.

Remember, this isn’t a strict law but a direction. You don’t need pharmaceutical precision daily. The overall trend over the week, your energy, satiety, recovery and how eating fits into your life are far more important. For a deeper look at your eating structure you can always turn to our remote consultations.

Why protein is helpful but “more” isn’t always “better”

Protein itself is not “toxic” to a healthy person. The idea that high protein destroys the kidneys in healthy people is considered a myth in modern nutrition. However, uncontrolled increases in protein intake do not automatically make a diet healthy.

Sometimes the issue isn’t protein itself but what surrounds it. If your quota is met mainly with processed meats — sausages, bacon, cold cuts — excess salt, saturated fat and preservatives come along with the protein. And if protein dominates the plate too much, it often displaces other important food groups: fiber, vegetables, berries, legumes and complex carbs, which are also vital.

A diet out of balance, even if high in protein, can lead to GI discomfort, constipation and poorer micronutrient intake that plant foods provide. Health isn’t the sum of isolated nutrients but their harmonious interaction. Protein is important, but it truly works best within a whole-food dietary system.

Important to remember: when to pay special attention to protein balance

There are situations when protein amount deserves a particularly careful and calm approach, preferably with a specialist.

First and foremost, this concerns people with chronic kidney disease or reduced kidney function. In such cases kidneys can indeed have a harder time filtering protein breakdown products, and a personalized approach is needed rather than general internet advice. Also pay attention if your diet becomes very monotonous and nearly all protein comes from a single source.

Another point to gently note is an excess of ultra-processed “fitness foods.” If your “high protein” diet is built mainly on protein bars, shakes and meal replacements, the body may be getting too many sweeteners, technological additives and too little real food. Whole foods often provide not only protein but also what is especially important for women’s health: minerals, fatty acids, fiber, satiety and sustainable energy.

In short, a high share of protein alone is not a reason to panic. But if you notice heaviness, monotony in your diet, constant reliance on powders instead of food, or chronic disease, it’s a good moment not to worry but to look at balance more carefully.

_Material is for informational purposes and does not replace a doctor’s consultation, especially with kidney disease, pregnancy, breastfeeding or chronic conditions._

Protein source matters more than the number on the label

Protein quality is determined not only by grams but by amino acid composition, digestibility and what “accompanies” it. One product delivers omega-3, iron, iodine, choline and vitamin B12 with the protein; another brings salt, sugar, flavorings and a long list of technological additives. That’s why at Better With Anna we always prefer whole foods over just “high-protein” labels.

You may have noticed how differently food with the same protein amount can feel. For example, a plate with fish, vegetables and good olive oil gives a feeling of lightness, satiety and steady energy. A “protein” dessert with a long ingredient list gives something else. This is precisely when it’s important to look beyond a single number.

In terms of bioavailability, animal proteins are on average better absorbed and more often contain all essential amino acids in proportions convenient for the body. Leucine in particular plays a key role in initiating muscle protein synthesis. That’s why eggs, fish, dairy, poultry and meat usually support recovery and muscle preservation more effectively per gram than most plant sources.

This doesn’t make plant protein “bad.” You just need to be a bit more mindful with it. Plant sources often have lower protein concentration, may lack one or more essential amino acids, and usually require more thoughtful combining of foods throughout the day. But they have strengths: fiber, polyphenols, minerals, a gentle effect on satiety and excellent support for the microbiome. In a well-composed diet animal and plant sources can complement each other beautifully.

Lentils

Lentils are one of the most convenient and underrated foods. They contain protein, fiber, iron, folate, magnesium and complex carbs that provide more stable energy than refined foods. For many, lentils become a good bridge between protein and carbohydrates: they satisfy, support digestion and help build a complete meal without heaviness.

Keep in mind that lentil protein is less concentrated and lower in leucine compared to, for example, eggs or fish. So if your goal is maximal muscle support, it’s useful to pair lentils with other protein sources: eggs, fish, yogurt, tofu, tempeh or simply a portion of seeds and whole grains during the day. For everyday eating, lentils are an excellent product, especially in soups, warm salads and Better Plate bowls.

Chickpeas

Chickpeas are another great plant protein, especially if you value satiety and versatility. They provide protein, fiber, manganese, folate and help make the diet more varied. Chickpeas work well as hummus, roasted snacks, a base for warm salads, soups and vegetable stews.

Their advantage is easy integration into everyday life. This is not a “special diet food” but a familiar, accessible product that helps structure meals. As with lentils, chickpeas shouldn’t necessarily replace all animal protein if you have higher needs, strength training or a muscle-preserving goal in a calorie deficit. They work best as part of a mixed system with both plant and animal sources, or as a well-thought-out component of a fully plant-based diet.

Wild fish

Wild fish is one of the most valuable protein sources for metabolic health and longevity. It provides easily digestible complete protein as well as omega-3 fatty acids, iodine, selenium, vitamin D and B12. This combination makes it not just a protein product but a functional part of the diet.

Wild fish is especially interesting because it combines high protein bioavailability with anti-inflammatory potential thanks to omega-3s. This matters for cardiovascular health, brain function, insulin sensitivity and healthy aging. For women it’s also a very beneficial product: it supports energy, helps assemble a lighter plate and fits well into a diet if you want to feel both satiated and fresh. In everyday life fish can be a milder alternative to red meat, especially if you want balance and to avoid overloading the diet with processed meats.

Eggs

Eggs are often called the reference protein, and that makes sense. They contain all essential amino acids, have high bioavailability and are very convenient in real life. Besides protein, eggs provide choline, important for the nervous system and liver, along with fat-soluble vitamins and other micronutrients.

Another advantage of eggs is versatility. They suit breakfast, a quick lunch or as part of a balanced dinner. For many, eggs are the simplest way to add quality protein to the first half of the day when they don’t always want to fuss with meat or fish. If tolerance is good, this is one of the most practical protein foods for regular diets.

Fish and seafood in general are excellent protein sources that also bring omega-3s and iodine. Greek yogurt and cottage cheese provide calcium and probiotics if you tolerate lactose well. Tofu and tempeh can be a good choice if you want to increase plant foods without losing protein quality.

Red meat is useful in moderation as a source of iron, zinc and vitamin B12, but it shouldn’t be the base of every meal. Processed meat — cold cuts, sausages, bacon, meat snacks — is better minimized. From a long-term health perspective, whole protein sources are much better than processed ones.

This is where it’s useful to view the diet broadly, not just at the protein number. A good protein product is not just one with many protein grams; it’s one that helps build a genuinely quality plate and supports you physiologically and in how you feel.

Do you need protein powder?

Protein powder is not magic and not a requirement for a beautiful body. It’s simply a tool, a convenient form of food. It can be useful if:

• You have a very busy schedule and can’t manage a full lunch.
• You find it hard to eat your protein quota from regular foods, for example due to low morning appetite.
• You want to make a habitual breakfast — oats or a smoothie — more filling.
• You train actively and are looking for a quick post-workout recovery option.

The main calm thought here: if you can meet your protein needs from eggs, fish, poultry, dairy and legumes, you don’t need protein powder. But if it helps you avoid binging on random pastries out of hunger, maintain energy during a busy day and assemble a more stable diet, it becomes an excellent helper. We explain how to integrate such products into your shopping in our digital products Better With Anna.

Which protein is a good choice

If you decide to add protein powder, it’s important to understand the difference between main types. A good protein isn’t the trendiest or most “fitness” one, but the one that matches your tolerance, goals and overall eating style.

Whey isolate

Stripped of most fats and carbs, including a significant part of lactose. It’s quickly absorbed, so it often works well after training or as a convenient addition to breakfast. It’s usually better tolerated than concentrate, especially for those sensitive to dairy.

Whey concentrate

Contains slightly more fat and lactose. It’s a good, more budget-friendly option if you don’t have milk intolerance. For many people it’s suitable for everyday use if the composition is clean and without unnecessary additives.

Casein

A slow-digesting protein. It provides more extended satiety and can be convenient as part of an evening meal or snack. It’s not essential overall — just useful in specific scenarios.

Soy isolate

One of the best plant options by amino acid profile. Suitable for vegans and those avoiding dairy. In terms of protein quality soy significantly outperforms many other plant sources.

Pea + rice blend

A very good alternative to soy. Together these two sources form a more complete amino acid profile than separately. For plant protein this is often one of the most practical options.

Collagen

It’s important not to confuse this. Collagen is not a complete protein for “topping up” totals because it has a specific amino acid profile and lacks enough essential amino acids to effectively support muscle synthesis. It can be used as a separate product to support connective tissue, skin and joints, but it does not replace a regular protein powder if your goal is satiety, recovery and muscle support.

How to choose a safe protein: practical tips

The supplement market is huge and not all products are equal. When you first read labels everything may look very similar: they all promise “pure protein,” “perfect recovery” and “flawless quality.” But here it’s really important to look deeper.

How to read the label

First look at the ingredient list. The shorter and more understandable it is, the better. In a good basic protein you’ll usually see the protein source, a natural flavoring or cocoa, possibly lecithin for texture and a sweetener. If the composition looks like a chemical lab, that’s a reason to question it.

Next check how much protein is in one serving. If a scoop of 35–40 g gives only 15–18 g of protein and the rest is fillers, thickeners, sugars and additives, it’s not the best option. A good product usually provides a high protein density per serving.

Also pay attention to sugar content. Protein doesn’t have to be completely carb‑free, especially if it’s not an isolate. But if a powder contains a lot of added sugar, syrups or dessert fillings, it’s more of a sweet product disguised as sports nutrition.

What amino acid profile is and why you should know about spiking

One of the most important but rarely discussed points is the amino acid profile — the set of amino acids a protein contains. What matters to the body is not just grams on the label but how complete the protein is and how well it can perform its functions.

Sometimes the market features a practice called amino spiking or protein spiking. The manufacturer adds cheap free amino acids like glycine or taurine to artificially raise nitrogen lab measures and formally inflate the protein number on the packaging. The label can look impressive, but in fact you get a product with a poorer protein profile and less real value.

What to do in practice? Avoid products with overly confusing compositions and opaque manufacturers. If the ingredient list separately lists free amino acids without clear explanation and the brand doesn’t specify the protein type and amount, be cautious. The clearer the protein source and the fewer marketing frills, the better.

Why it’s better to avoid artificial colorings

Artificial colorings don’t make protein more useful, safe or effective. They’re only for visual effect: to make the powder look brighter, more dessert-like or more attractive on the shelf. For sensitive people such additives can be an unnecessary irritant, especially if there’s already a tendency to GI reactions, headaches or heightened sensitivity to food additives.

The same goes for an excessive amount of flavorings and overly sweet taste. If protein is turned into an ultra-processed dessert product, it’s no longer a neutral, functional tool you can easily incorporate into a healthy diet.

What else to look for

• Short and clear ingredient list: the protein source and a minimum of extras.
• Brand transparency: clearly stated protein type and amount per serving.
• No hidden proprietary blends: you should understand exactly what you’re buying.
• Independent testing: certifications like Informed Choice or NSF are a plus.
• Tolerance: even the best formula isn’t suitable if it causes heaviness, bloating or discomfort.
• Moderate flavor: an excessively bright taste often means too many sweeteners and flavorings.

And most importantly: protein doesn’t need to be the “cleanest” product in the world to be useful. It just needs to be sufficiently high-quality, clear in composition and convenient for you.

Common mistakes in protein consumption

Even with the best intentions it’s easy to make mistakes that move you away from your goals.

One of the most common is trying to replace real food with powders. Remember: a protein shake is an add-on, not a foundation. Whole foods contain vitamins, minerals, fatty acids, antioxidants and food structures that powders lack. If your “healthy diet” starts to rely on bars, shakes and high-protein yogurts, it’s a good time to step back and bring the focus back to real food.

The second mistake is “protein fixation,” when the value of a meal is judged only by grams of protein. A salad with avocado and vegetables may be low in protein but critical for the microbiome, fiber intake, polyphenols and overall diet quality. Likewise, a plate with fish and vegetables is almost always better than a “protein cookie” with a long ingredient list, even if the package shows an impressive protein number.

The third mistake is uneven protein distribution during the day. When breakfast is nearly empty, lunch is random and all protein comes at dinner, people often experience unstable energy and evening overeating. Do you know that feeling when by evening you want to eat everything even though you ate during the day? Often it’s not a willpower issue but a structural one. A calm system where protein is present at each main meal works much better in real life.

The fourth mistake is fear of protein. Some women still fear getting “too bulky” or “ruining their kidneys,” remaining in a protein deficit. This can cause constant hunger, poor satiety, loss of muscle tone, less fresh appearance and harder recovery after loads. For a healthy person a reasonable amount of protein is not a threat but part of basic self-care.

The fifth mistake is forgetting that protein should be integrated into a system, not exist alone. If you simply add a protein bar to a chaotic diet, nutrition doesn’t become balanced automatically. Protein works best when it’s part of a plate with vegetables, fiber, healthy fats and adequate carbohydrates.

The path to balance

Protein is a powerful tool in building a healthy, energetic body and stable eating behavior. But like any tool, it requires a sensible approach. Health is built not on obsessive gram counting but on the quality of chosen foods, the context of your life and the flexibility of the system you follow.

At Better With Anna we don’t see protein as a separate number but as an important part of a balanced plate. The Better Plate approach helps simplify what the internet often complicates. Instead of the idea that “you must urgently eat as much protein as possible,” we ask a more useful question: does your meal include a quality protein source, enough vegetables, appropriate carbs and healthy fats? This combination helps you feel steady satiety, even energy, a pleasant lightness in the body and less reliance on random snacks.

How to apply Better Plate to protein in practice

Protein in the Better Plate system is not the dominating center of the plate that pushes out everything else but one of the main elements of balance. Practically it can look like this:

Breakfast

If you start the morning with only coffee and something sweet, the day often begins with unstable blood sugar and quick hunger. Breakfast with eggs, Greek yogurt, cottage cheese, tofu or even a smoothie with quality protein feels different — more stability, less sugar craving by mid-morning and a softer entry into the day. For many women this noticeably supports energy, mood and that feeling of “I’m together.”

Lunch

Protein is especially important at lunch for satiety and concentration. A Better Plate lunch can include fish, chicken, turkey, lentils, chickpeas or tofu, a large portion of vegetables, a source of complex carbs and a little healthy fat. Such a lunch usually feels like proper food, not a “diet,” after which you can work, stay clear-headed and not fight sleepiness or hunger.

Dinner

Protein is important in the evening too, but you don’t have to make dinner the heaviest meal. A calm, well-assembled dinner often works better: fish, eggs, seafood, legumes or poultry plus vegetables and a moderate portion of carbs if needed. This helps maintain satiety without feeling overloaded and supports a calmer evening.

What works particularly well in real life

The best scenario is not an “ideal week of eating” but a repeatable structure. When you have eggs, fish, yogurt, legumes, tofu or other simple protein sources at home, you don’t have to reconstruct your diet from chaos each day. That’s the strength of a systemic approach: not rigid control but making the healthy choice easier.

To summarize, protein is indeed important. It’s needed not only for muscles but for enzymes, hormonal regulation, neurotransmitters, connective tissue, immune function and metabolic resilience. Needs can change with age, activity, stress, illness, menopause and goals. Source quality matters as much as quantity. Protein powder is just a convenient tool, not an obligatory foundation of a healthy diet.

Don’t fall into extremes — neither a strict deficit nor an endless chase for maximum numbers. It’s far more useful to build a calm, understandable system where protein regularly appears in main meals and supports you rather than creating new food anxiety.

Listen to your body, rely on facts, choose the best possible options and remember that your eating system should work for you, not the other way around.

If you prefer listening to reading, we also have a podcast episode about protein available. It can be listened to on Spotify, YouTube, Amazon Music/Audible, Apple Podcasts and soon — Yandex Music. All platform links can be found in the links section of the main site footer at www.betterwithanna.health.

If you want to learn more about building your diet without stress and restrictions, follow my Telegram channel and Instagram \_anna.bertoldi\_, where I share practical tips and a scientific view on nutrition every day. Read our blog to stay up to date with modern approaches to metabolic health and longevity.