The protein narrative is overwhelming 😩and ridiculous 🤡 right now, amirite?

The truth is: Women aren’t eating enough protein.

Not because you don’t know what protein is. But because diet programming trained us to live on coffee, cottage cheese, and little “lady-like” yogurty nibbles that never send the right signal to your body.

In this episode, I’m breaking down:

• Why protein is the ultimate metabolic helper (and why your “slowed metabolism” is really about lost lean mass).

• Why you don’t need to count grams, track macros, or turn into a human calculator to get results.

• The hidden cost of the “demure eating pattern” (endless hunger + stalled fat loss 👎🏼).

• How protein actually shuts down food noise, cravings, and snack urges—without white-knuckling it.

• Why meat, fish, eggs, and poultry send a completely different signal than yogurt cups and protein shakes.

This is not another “eat more protein” lecture. This is about trusting your body’s ancient nutrient signaling system—the one that makes fat loss, satiety, and metabolic health possible without obsession or math.

If you’ve ever wondered why you’re “doing everything right” and still hungry, still gaining, or still stuck… this conversation will flip the script.

⏱ Timestamps

00:00 – Why most women are quietly starving themselves without realizing it

00:27 – Protein: the overlooked lever for fat loss, energy, and aging well

00:58 – The wellness industry’s protein blind spot and why it matters

01:18 – Quick wins: how to eat for health without tracking or math

01:36 – The “light eater” trap that keeps women underfed and over-hungry

02:32 – Scarcity eating vs. abundance eating: which signal are you sending?

03:00 – Why food is a signal, not a spreadsheet

03:41 – Forget grams: the real reason counting protein doesn’t work

04:21 – Hunger, satiety, and the biology of cravings

05:01 – The “demure eating pattern” and how it wrecks metabolism

05:20 – The problem with yogurt, bars, and “protein ice cream”

06:06 – Meat, fish, poultry, and eggs: the forgotten protein foods

07:19 – Protein as your metabolic secret weapon

08:14 – Metabolism demystified: what it actually does

09:06 – Fat loss vs. weight loss -- and why the scale lies

10:03 – Lean body mass: why “healthy” actually weighs more

11:18 – Does metabolism really slow down with age?

12:25 – Protein as protection against frailty and weakness

13:59 – Protein & satiety: how to finally feel “done” eating

15:20 – The Protein Leverage Hypothesis

16:35 – What animals can teach us about human appetite

17:33 – Why grazing keeps you hungry—and feasting sets you free

18:39 – How to actually get more protein without tracking

19:41 – Stop logging food, start listening to your body

20:42 – Satiety: the built-in appetite control you’ve been missing

21:17 – One action step: front-load your day with protein

22:43 – The circadian rhythm bonus of eating protein at breakfast

23:47 – Main takeaways: how to re-signal your metabolism

24:17 – The practice: eat protein foods, not “protein products”

24:57 – The calm confidence of being truly nourished

25:57 – Closing thoughts