Are We Overdoing Protein?

A Functional Holistic Nutrition Perspective

Protein is having a moment—and it’s not just among bodybuilders anymore. The "high-protein, low-carb" movement has convinced many that more is always better, with some recommendations pushing as high as 1.5 grams per pound of body weight per day. From collagen powders to protein bars, protein has become the ultimate wellness badge—signaling discipline, health, and longevity.

But here’s the question: does more protein actually mean better? Or could this protein obsession be quietly overloading our digestion, stressing our kidneys, and fueling symptoms like bloating, fatigue, and sluggish recovery?

Functional medicine invites us to pause and ask smarter questions—not just how much protein to eat, but rather, how well are you digesting and absorbing it? What does your body truly need right now?

Let’s explore how to approach protein in a way that’s intuitive, sustainable, and aligned with your body’s actual needs.

Why Protein Matters—But Balance Is Everything

You already know protein is important. It builds muscle, fuels repair, and helps keep your blood sugar and mood steady. But beneath the headlines and the counting macros is a truth that’s often missed:

It’s not just about what you eat—it’s about what your body can use.

This is especially important for women whose needs fluctuate through life stages: menstruation, pregnancy, postpartum recovery, and perimenopause. During these phases, your metabolism, hormones, and digestive strength shift—meaning your relationship to protein must shift with it.

Instead of clinging to static numbers, we need a more dynamic, whole-body view of protein—one that’s as responsive as your biology.

Personalized, Not Prescribed: Customizing Your Protein Needs

Let’s pause here. 

When was the last time you actually checked in with how your body responds to protein?

Do you feel energized and strong after a protein-rich meal—or heavy and bloated? Do you crave more meat during your cycle, or back off naturally when you’re feeling stressed or inflamed?

These are the kinds of questions we ask from the functional perspective—not because the numbers don’t matter, but because the context matters more.

What Affects Your Protein Needs?

• Metabolic Health
  Are you riding a blood sugar rollercoaster or enjoying stable energy all day? Protein helps regulate insulin—but only if your gut can absorb it.

• Activity Level
  You don’t need to be lifting weights to need more protein. From early motherhood to endurance running, all physical stress demands tissue repair.

• Digestive Function
  If your stomach acid is low or you’re seeing undigested food in your stool, your body may be struggling to break down even the most pristine grass-fed steak.

• Hormonal Shifts
  Estrogen, progesterone, cortisol, insulin—all influence how you metabolize protein. These hormones shift across the month, and even more dramatically in pregnancy and perimenopause.

• Chronic Stress
  High stress = high protein turnover. Your body uses more amino acids for tissue repair, inflammation control, and neurotransmitter support under pressure.
  
  

So… How Much Protein Do You Actually Need?

There’s a reason women are confused. The RDA (0.36g/lb of body weight) is outdated and based on sedentary, deficiency-prevention models—not optimal wellness.

Clinical evidence and functional nutrition practices support higher—but individualized—intake, especially for women who are active, healing, or hormonally shifting.

Here’s a simplified, research-informed range:

Protein Range (g per pound of body weight)

General Health & Longevity

0.45 – 0.73

Active & Athletic

0.55 – 0.91

Pregnancy & Postpartum

0.55 – 0.82

💡 Experiment 30–40g of protein per meal to activate muscle protein synthesis and see how your body responds.

This isn’t about restriction or over-optimization—it’s about assessing how you’re body responds and aligning your intake with your current needs.

Are You Actually Absorbing Your Protein?

Let’s get real: if you're eating clean and hitting your macros—but still feel puffy, tired, and slow to recover—something deeper is going on.

And no, you’re not imagining it.

Here’s where we need to flip the script from “eat more protein” to “how is your body handling it?”

Common Signs of Protein Malabsorption:

• Bloating, fullness, or reflux after meals

• Chronic fatigue or energy crashes

• Brittle nails, shedding hair, or dry skin

• Muscle soreness that lingers

• Hunger soon after eating a protein-heavy meal

• Undigested food in your stool
  

  Your body might be working so hard to break down protein that it never actually absorbs it—leaving undigested fragments to ferment in the gut. When this happens, instead of nourishing your cells, protein becomes fuel for opportunistic bacteria and yeast overgrowths, contributing to bloating, dysbiosis, and inflammation.

The Secret to Absorbing Protein: Stomach Acid Matters

Here’s something most high-protein diets overlook: you can’t absorb what you can’t break down. And the key player in protein digestion? Stomach acid—specifically, hydrochloric acid (HCl).

When stomach acid is strong, it unfolds protein structures and activates pepsin, the main enzyme needed to begin breaking protein into absorbable amino acids. Without sufficient acid, even high-quality proteins can pass through the GI tract undigested—leading to bloating, malabsorption, and nutrient deficiencies.

Low stomach acid is incredibly common, especially among women dealing with chronic stress, thyroid imbalances, or taking acid-blocking medications. Symptoms like bloating, belching, reflux, strong hunger pains and a “heavy” feeling after meals are often signs that you many not have an acidic environment in the stomach to support the first essential phase of digestion.

What Your Lab Work Says About Protein (and Your Kidneys)

This is where functional medicine truly shines: rather than guessing how well your body is handling protein, we can look directly at your metabolic panel for insight.

When assessed through a functional lens (not just the "normal" ranges), these markers can reveal whether you're digesting, absorbing, and utilizing protein—or whether your kidneys are quietly signaling overload.

Most lab ranges define what's common—not necessarily what's optimal. Just because a result falls within the standard range doesn’t mean your body is functioning at its best.

Key Markers We Use to Assess Protein Utilization & Kidney Impact:

Total Protein

Optimal Range: 7.0–7.8 g/dL
Total protein measures the combined levels of albumin and globulin in your blood—both essential for tissue repair, immune function, and nutrient transport.

• Low levels can point to malabsorption, poor digestion, or liver dysfunction—you may be eating enough protein but not absorbing it.

• High levels may suggest dehydration or excessive protein intake that your body isn't efficiently clearing.
  
  
  

BUN (Blood Urea Nitrogen)

Optimal Range: 13–18 mg/dL
BUN reflects the amount of nitrogen waste from protein breakdown in your bloodstream—essentially, how your kidneys are processing protein.

• Elevated BUN can indicate that your kidneys are under stress, either from excess protein intake, inadequate hydration, or poor detox capacity.

• Low BUN may point to poor protein intake, liver dysfunction, or overly restricted diets.
  
  
  

 eGFR (Estimated Glomerular Filtration Rate)

Optimal Range: >90 mL/min/1.73m²
This is a measure of kidney filtration efficiency, reflecting how well your kidneys are clearing waste.

• An eGFR below 90 may signal early signs of reduced kidney function, especially when paired with elevated BUN or total protein.

• A declining eGFR over time can reflect the impact of chronic protein overload or underlying inflammation on kidney health.
  
  
  

Your labs offer a powerful snapshot—not just of how much protein you’re consuming, but how well your digestive system, liver, and kidneys are collaborating to metabolize it.

Through this lens, we can move beyond one-size-fits-all macros and create a protein strategy that truly honors your body’s current capacity.

This is the difference between eating for numbers—and eating for nourishment.

Interested in assessing these markers for yourself?
Rather than waiting for symptoms to escalate, Magda evaluates your results through a clinical lens that prioritizes early detection, nutrient optimization, and metabolic resilience. If you're looking for personalized guidance rooted in functional medicine, you can learn more about her approach and how to get started below.

Explore Functional Medicine Support → https://thenourishedmother.us/

Better Protein Choices for Women’s Wellness

Let’s shift the goal from more protein to better protein—clean, nutrient-dense, and easy to digest.

The source of your protein matters as much as the amount. Supporting your body means choosing ingredients that work with your digestion and hormones, not against them.

Here are some of the top protein picks for women in every season of life:

• 🥩 Grass-fed, regeneratively raised meats – Rich in bioavailable iron, B12, and anti-inflammatory omega-3s

• 🐟 Wild-caught fish – Especially sardines, salmon, and mackerel, for their brain-boosting fats and clean protein

• 🥚 Pasture-raised eggs – A complete protein with choline to support liver detox and hormone balance

• 🍲 Bone broth & collagen – For gut repair, skin elasticity, and connective tissue health

• 🌿 Hemp and chia seeds – Great plant-based options rich in fiber and omega-3s

• 🫘 Sprouted legumes & fermented tempeh – Easier on digestion and great for microbiome diversity

Protein-Rich, Ready-to-Eat—Rooted in Real Nourishment

At Golden Roots Kitchen, we believe food should be as functional as it is flavorful.

Our meals are designed for women who want to nourish deeply—without the daily grind of planning, prepping, or second-guessing. Every dish is thoughtfully crafted to deliver clean, bioavailable protein, steady energy, and support for the body’s natural rhythms—from postpartum recovery to hormone balance to everyday vitality.

Here’s what we serve with intention in every meal:

✔️ Grass-fed, pasture-raised, and wild-caught proteins to fuel tissue repair and muscle maintenance
✔️ Organic, seasonal produce paired with gut-loving herbs and anti-inflammatory spices
✔️ Balanced macros that support blood sugar stability, digestion, and metabolic flow

Whether you're navigating perimenopause, building strength postpartum, or simply want to feel nourished in your everyday, our meals take the pressure off your plate—so your body can do what it does best: heal, rebuild, and thrive.

✨ Think slow-braised bone broth stews, protein-packed bowls with fermented kraut, and seasonal greens kissed with golden ghee. It's more than meal delivery—it’s food with function, rooted in real care.

Protein is powerful—but only when your body can truly receive it.

Rather than obsessing over grams and powders, take a step back and ask:

• How do I feel after protein-rich meals?

• Is my digestion smooth or sluggish?

• Am I recovering, sleeping, and energizing well?

Your body knows what it needs. The key is learning to listen—and knowing how to respond.

Join The Functional Detox

If you’re ready to optimize your digestion, nutrient absorption, and protein utilization, the Functional Detox is a perfect starting point.

This seasonal program supports the drainage pathways (liver, kidneys, lymph, gut) that handle your body’s natural waste clearance—ensuring you’re not just consuming protein, but fully metabolizing and benefiting from it.

https://thenourishedmother.us/the-functional-detox

Written by Functional Medicine Practitioner & Holistic Nutritionist 

Magda Hjalmarsson