- Anxiety & Moodiness
Amino acids build many things in the body, including brain neurotransmitters. They make dopamine and serotonin, which affect drive, memory, and happiness. - More Frequent Injuries
Protein helps with calcium absorption, which strengthens bones. So, low protein can cause bone and muscle injuries like fractures, weakness, and osteoporosis. - “Brain Fog”
“Brain fog” means fatigue, confusion, lack of focus, etc. It’s usually from a brain chemical imbalance. Dopamine and other brain chemicals for focus can be disrupted by low protein. - High Cholesterol
When low in protein, people often eat carb – or fat – rich foods. Low protein messes with blood sugar, making us crave sugary snacks. This causes inflammation and hormone imbalances, raising LDL (bad cholesterol). - Gastrointestinal Problems
Healthy digestion needs lots of amino acids. Without enough, the gut makes fewer enzymes and has weaker contractions for digestion and excretion. - Irregular Menstrual Cycles
Dr. Joshua Axe says low – protein, high – sugar/high – carb diets can lead to insulin resistance, fatigue, inflammation, and weight gain. This disrupts female hormones needed for regular cycles. - Poor Workouts
Adequate protein is key for muscle mass and function. Even with regular exercise, low protein can hurt results. Either you lack energy to exercise hard or your muscles can’t recover well. - Sleep Irregularities
Low protein intake, often overlooked, can affect sleep. Carbs replacing protein can reduce insulin for blood sugar. Or, protein deficiency raises cortisol, neither good for sleep. - Weight Gain
Good protein sources like fish and eggs have more fat and calories. But protein gives better fullness and stabilizes blood sugar better than carbs or fats. So, it reduces snacking and sugar cravings, usually leading to a healthier weight.
GOOD PROTEIN SOURCES
We’ve mentioned meat, eggs, fish, and dairy as good protein sources. Vegans and vegetarians also have great options. Some vegan/vegetarian foods are rich in protein, fiber, and other nutrients.
Almonds, flax, chia, hemp, adzuki beans, lentils, unprocessed oats, amaranth, farro, oats, and quinoa are good sources. Among vegetables, broccoli, brussels sprouts, kale, mushrooms, and spinach are great.
The best meats for protein are grass – fed beef, wild – caught salmon, and organic chicken and turkey. If you get enough protein from food, adding protein powder is fine too.