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Why is Protein Important? Unraveling the Essential Role Protein Plays in Your Body

Having reviewed hundreds of eating journals over the years, I’ve recognized some common patterns when it comes to nutrition choices. And it probably comes as no surprise that when first starting out with me, most people are not consuming enough quality macronutrients, most notably – protein.  

Whether you’re a busy professional, full-time parent, athlete in your spare time or simply want to feel more energized on a daily basis, ensuring you get enough protein in your diet is crucial for achieving any wellness goal. 

Protein has many health benefits that span from visible muscle gain to invisible hormone regulation, bone health, and balanced blood sugar levels. 

So, let’s dive into why it’s so important to get enough protein in your diet.

Building and Maintaining Muscle Mass

As we age, muscle mass naturally declines, leading to reduced strength and mobility. 

Including adequate protein in your diet helps counteract this trend by promoting muscle protein synthesis, the process that repairs and rebuilds muscle tissue. Strong muscles not only support physical performance but also contribute to healthy aging.

Bone Health

Protein isn’t just for muscles; it also plays a vital role in maintaining strong and resilient bones. As we age, bone density tends to decline, putting us at risk for osteoporosis and fractures. Protein provides the building blocks necessary for bone formation and mineralization.

Collagen, the most abundant protein in our bodies, is responsible for maintaining the flexibility and resilience of our bones. It forms a strong network of fibers, ensuring that our bones can withstand stress and absorb impact effectively.

Hormone Balance

Proteins are composed of amino acids, which are the building blocks used by your body to synthesize hormones. Hormones are chemical messengers that regulate various bodily functions, including metabolism, growth, reproduction, and mood.

Some hormones, such as cortisol, estrogen, and testosterone, are classified as steroid hormones. These hormones are derived from cholesterol, and protein is involved in the conversion of cholesterol into steroid hormones.

Certain proteins act as carriers and transporters for hormones in the bloodstream. Insufficient protein levels can disrupt hormone transport and binding, leading to imbalances.

Curb Cravings and Boost Your Metabolism

Protein serves a dual purpose here.

First, it helps curb cravings. Including protein-rich foods in your meals and snacks can keep you feeling fuller for longer by stabilizing blood sugar levels.

Protein does this by slowing down the absorption of carbohydrates. This prevents rapid spikes in blood sugar and insulin release. 

Part of this fullness is caused by protein stimulating hormones that make you feel full and decreasing the ones that cause feelings of hunger.

Second, it aids in boosting your metabolism. Protein has a higher thermic effect compared to carbohydrates and fats, meaning that the body expends more energy to digest and process it. Including protein-rich foods in meals and snacks can give your metabolism a natural boost.

Supporting Healthy Immune System Function

When asking why protein is important, the truth is protein isn’t just about muscles and weight management—it also plays a crucial role in supporting a robust immune system. The antibodies that defend against harmful pathogens are made up of proteins.

Protein acts as the chief architect behind the construction of immune cells, including white blood cells, T cells, and natural killer cells. With a protein-packed diet, you provide these cells with the necessary fuel to carry out their mission with utmost efficiency.

Certain amino acids found in protein possess anti-inflammatory properties, shielding our immune system from unnecessary inflammation. By taming excessive immune responses, protein helps maintain a balanced immune function, preventing chronic inflammation that can lead to various diseases.

Brain Health

Protein provides the building blocks for neurotransmitters, the chemical messengers that facilitate communication between brain cells. These incredible molecules play a crucial role in memory, mood regulation, and overall cognitive function, making protein an indispensable component in maintaining optimal brain health.

Protein is essential for repairing and regenerating brain tissues, and maintaining the blood-brain barrier. 

Research suggests that adequate protein intake may support brain function and reduce the risk of age-related cognitive decline. Protein-rich foods contain amino acids that contribute to the production of neurotransmitters, promoting mental clarity, focus, and memory.

Why Protein Matters for Women Over 40

Ladies and people who love ladies, listen up! Getting enough protein in your diet is especially vital for women over 40. It can come with numerous benefits and plays a prominent role in your overall health and wellbeing. And in my nearly 10 years as a nutrition coach, this is commonly overlooked. 

Fight Against Osteoporosis 

Since women typically have a smaller bone size, less bone density and, starting after 40, lower estrogen levels, us ladies tend to have a higher risk of osteoporosis

Developing osteoporosis can lead to lots of problems such as fractures, chronic pain and even height loss.

Protein is vital for maintaining bone density and strength.

Supporting Hormonal Changes

Hormonal imbalances can disrupt a woman’s physical and emotional wellbeing as she enters her 40s and beyond. 

Protein plays a crucial role in hormone synthesis and regulation, supporting the body’s hormonal balance. 

By ensuring adequate protein intake, women can optimize their hormone levels and experience increased vitality, improved mood, and a better overall sense of well-being.

Boosting Your Metabolism

Our metabolic rate naturally slows down with age. However, protein can help boost your metabolism in several ways, keeping weight-gain and hunger levels in check. 

Maintaining Muscle Mass

A common thing that women tend to experience as they age is sarcopenia, which is the loss of skeletal muscle mass. This can cause further issues as you age, including the loss of mobility. 

Protein plays a crucial role in preserving and building muscle tissue, which is essential for maintaining strength and overall functionality.

So, How Do I Ensure I’m Getting Enough Protein?

The best way to start is to simply start paying attention to what you’re eating. Commit to writing it down or using one of the many free meal tracking apps available. 

To take it a step further, a quick google search will show you that there are also several free online macro calculators available. These should help give you a solid estimate of what to target based on your age, level of activity and goals. 

Of course, if you are looking for an expert to help to put this into action with a customized plan and hold you accountable, please get in touch with me and let’s chat! It’s what I’ve been doing exceptionally well for my 1-on-1 accountability clients.

Ready to Get More Protein in Your Diet?

I posted an easy cheat-sheets for how the different ways to get in the daily recommended servings of protein in my Instagram.

Who needs personal space when you can have a whole bubble? ⁠

⁠Got a chance to go dome glamping in the mountains and live my best #BubbleLife ⁠when we were back home in Thailand this past winter. ⁠It really felt like I was able to unplug and slow down 🔌 🐌

⁠⁠✅Bubble Benefits🟰Blissful privacy with a view, instant stress relief and a built-in way to dodge those pesky mosquitoes! ⁠

#RechargeYourself #mentalwellbeing #consciousliving #holistichhealthcoach #holisticliving #accountabilitycoach⁠

Gratitude overflowing! 🙏🏼 It`s truly humbling to witness the incredible transformations of my clients. ⁠

Huge thanks for sharing your heartfelt feedback and inspiring journey. ⁠

🤍 Your commitment and success has driven me to keep supporting others on their path to wellness⁠ 💫 ⁠

#HealthTransformation #FoodFreedom⁠ #AccountabilityCoach #AccountabilityPartner #WellnessJourney #HealthandWellnessCoach⁠
#Allin ⁠#ClientSuccess #HolisticWellness

Ever wonder what real commitment looks like? Here’s a glimpse into the daily conversations with my 1-on-1 accountability clients. 📲⁠

This is where the magic happens! 💫 ⁠





#Coaching #Accountability #Mindset #Coach⁠
#Commitment #Allin #KeepShowingUp⁠
#AccountabilityCoach ⁠

What’s waiting for you just outside of your comfort zone? ⁠

I’ve been 1-on-1 coaching for almost a decade now. This morning on a call, I was reminded of one mantra that I keep coming back to with my clients (and for myself for that matter). It is simply to:⁠

“Do the damn thing anyway” ⁠

Despite the hurdles, setbacks and discomfort. ⁠

🙋🏻What’s waiting for me outside MY comfort zone this week you might ask? ⁠

It’s morning momentum, personal growth, some fresh laundry 💪🏼 📚 🧺 ⁠ ⁠

…and some long overdue social posts 😉 ⁠like this one.⁠

#doitanyway ⁠#onepercentbetter ⁠#goodenough ⁠
#accountabilitycoach ⁠#consistencyiskey ⁠
⁠#habitchange #habitchangecoach

😆 Arguably the gym is like my 2nd office. ⁠🤓 💻 ⁠

Loving being back at this open air gym. ⁠

But get this: it was a high of 30°C (86°F) this week 😅 🏋️‍♀️ ⁠

⁠so VERY happy we hit the hot yoga studios hard this season @alyakamani @beeesha81 @alexmcwelch @lifeinpolaroidmusic⁠

Helped my body feel a little less WTF are you doing to me?! ⁠

#strengthtrainingworkout #fittravel #sweatyworkout⁠
#accountabilitycoach #accountabilitypartner

🎉 That Friday feeling. ⁠🎉 I`ve been embracing Fridays as a chance to set the tone for the weekend ahead. ⁠

Some routine things that I`ve been really digging at the moment:⁠

✅ Early morning wake up and coffee ritual ☕️ (because, coffee)⁠

✅ Hitting a local morning fitness class with my friends 👯‍♀️ (love the energy and #accountability with this crew)⁠

✅ making a weekend plan ✍️ (helps me feel more relaxed)⁠

✅ carving out time to rest/recover 🧘🏻‍♀️ (yin yoga atm)⁠

✅ deciding on something delicious to cook or order in 😋 (feeling a spicy 🌶️ 🍲 tom yum soup) ⁠

Happy weekend ✌️ ❤️ ⁠

#FitnessFriday #WeekendWarrior #squatober #accountabilitycoach #trusttheprocess #consistencyiskey

In a world that often celebrates instant success, let`s remember to be kinder to ourselves and perhaps nurture a little more patience this week. 🤗💕⁠


#GrowthMindset #EmbraceChange #SelfCompassion #AccountabilityCoach #weightlosscoach #ItsAllConnected

One of the biggest – if not the biggest – deciding factor of a lifestyle-change success story is mindset.⁠

We can talk ALL day about strategies, tips and tricks, meal planning, workout routines, etc., but what a true lifestyle makeover comes down to is this one thing:⁠

➡️ Do you believe that you can change? ⬅️⁠

If the answer is yes, congratulations! You`re already on your way.⁠

But if the answer is no, I understand. It`s easy to think that change is impossible, especially if we`ve tried and failed in the past.⁠

So what change really comes down to is the flexibility to get up when you fall. To start with changing small habits that gradually become normal and taking on the big stuff one step at a time.⁠

That`s why I wanted to share a recent post of mine that goes into more detail about the importance of mindset and how to acquire one that will help you reach success. #mindsetmatters⁠

🤓 Read it on my blog! ⁠

Link in bio! 🔗⁠ @_rosiemoore_⁠

#onepercentbetter #accountabilitycoach #accountabilitymirror #habitchange #habitchangecoach #weightlosscoach #itsallconnected

👇🏼👇🏼Here’s a go-to dynamic mobility sequence to try before a workout, between zoom meetings, on a recovery day or while you’re cuing up your next binge worthy show. ⁠

Sharing a sequence here (sped up) which has helped my client Mike squeeze in more mobility and stretching. 🧘

⁠He was struggling to get in more bursts of intentional movement throughout the day due to an insane number of meetings so I sent him this to follow along to 😉

❗️Remember, to feel better:

Move your body. ⁠

Move frequently.

And move in different directions. ⁠

Let me know if this helps! ⁠

➡️ 5 Cat-Cow⁠
➡️ 5 Kneeling Twists to the RIGHT and 5 Circles
➡️ 5 Kneeling Twists to the LEFT and 5 Circles
➡️ 5 x flow of a Downward Dog to Walking Hands IN to Low Squat to Hinge forward to Walking Hands OUT
➡️ 10 Wipers
➡️ 10 Alternating Leg Lowers (core)
➡️ 10 Glute Marches
🔄 Repeat if you have time for more!

#accountabilitycoach #accountabilitypartner #athomeworkout #consistencyiskey #itsallconnected

😁 I am thrilled to share the incredible real-life wins from my client, LaToya. 🎉 ⁠

She is a testament to the power of commitment, perseverance and our holistic approach to fitness and wellness. 💪⁠

Her dedication to nourishing nutrition and mindful movement brought her an energy and a GLOW that was impossible to ignore. ✨⁠

If you`re ready to feel good in your body again, get in touch! I’d love to work with you 🤍⁠

#FriYayProgress #FeelGoodFriday #ClientSuccess #AccountabilityCoach #WeightlossCoach #Allin #consistencyiskey⁠

Perspective. And a throwback to playing the Oregon Trail in grade school computer class. Remember how SLOW that wagon moved?? ⁠🖥 👧🏻 💾 ⁠

Forge ahead my friends. Dust yourself off and try again. Also try not to die of dsyentary⁠ ⁠😂 ⁠


#oregontrail #keepmoving #successmindset #onepercentbetter #accountabilitycoach⁠

It`s that back-to-school energy time of year. Ready to take your goals from dreams to reality? ⁠

Unlock your full potential with personalized accountability coaching. I`ve got a couple of spots left for September! ⁠

From tailored strategies to unwavering support, I’m here to ignite your momentum, keep you on track, and celebrate every victory along the way. 🎉⁠

💪 Experience the transformation that comes with personalized guidance – because you deserve nothing less than your best self. Let`s make those goals happen! ⁠

DM me or book in a discovery call – link in my bio⁠

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