• Rooted Coaching
  • Posts
  • The Vital Role of Protein in Women's Health #FuelYourSHINE

The Vital Role of Protein in Women's Health #FuelYourSHINE

Why protein is more important than you think (and how to get enough of it).

Author

Laura Sadowsky
April 23, 2025

Hey there, gorgeous goddesses!

We’re talking all things protein today. It's the nutrient that's been getting all the buzz from all the people lately, and I get it. I know you're hearing about it from all those people we love – Dr. Stacy Sims, Dr. Gabrielle Lyon, Andrew Huberman, Peter Attia, too. And that's awesome! But I also know that we’re real people, and knowing the science is one thing, and actually making it work in your real, busy life is a whole different ballgame.

So, let's keep it simple, like we do here at Rooted Coaching. It's all about PNP: Prioritize Protein, Embrace Nutrient Density, and Practice Prospective Hindsight.

And in this newsletter, we're diving headfirst into that first P – protein. Why do we need it, how much do we really need, and how can we get more of it without feeling like we're chained to a Tupperware container?

What is an athlete?

Before we dive into protein, I want to clarify something. When I say "athlete," I'm not just talking about Olympians or CrossFit champions. I'm talking about YOU. If you move your body with intention, or even if you just desire to, you're an athlete in my book. Whether you're hitting the gym, chasing after your kids, or dominating on the pickleball court, you're putting in the work. And that deserves to be celebrated.

Because an athlete is someone who has goals and chases them. Someone who runs like hell after their dream life. Someone who loves to win and loves to help others win. Someone who understands commitment and hard work and someone whose soul resonates with this quote:

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

Teddy Roosevelt

Why Do Women Need Protein?

Okay, so I’m sure you know that there’s a Recommended Dietary Allowance (RDA) for protein. But the thing is, the RDA is the bare minimum to keep you alive. It's like the survival mode setting for your body. And you, my friend, are an athlete. You’re not just trying to survive; you're trying to thrive!

Protein is absolutely essential for:

  • Building and Repairing Tissues: From your muscles to your bones to your skin, protein is the construction crew that keeps your body strong and resilient. It's especially crucial for muscle recovery after those killer workouts.

  • Hormone Production: Protein provides the building blocks for those powerful hormones that regulate everything from your mood to your metabolism.

  • Metabolic Fire: Protein helps keep your metabolism revved up and burning calories efficiently.

  • Feeling Full and Satisfied: Protein is super satiating, which means it helps you avoid those pesky cravings and make healthier food choices.

That's why I'm a firm believer in aiming for at least 1 gram of protein per pound of your ideal body weight per day. It's about fueling your body like the badass athlete you are!

Making Protein Work for You

So I know that getting that much protein can be intimidating and daunting. Which means the question is: how do we actually get that much protein in without feeling like we're chained to a Tupperware container full of chicken and broccoli? It's all about strategy, my friends.

  • Protein First: Make protein the star of every single meal. Start with protein, and then build the rest of your plate around it.

  • Spread It Out: Aim for 30-50 grams of protein per meal to maximize muscle protein synthesis and keep you feeling full and energized.

  • Snack Smart: Don't forget those protein-packed snacks! Aim for at least 15 grams of protein per snack to keep those cravings at bay.

Real-Life Examples: Level Up Your Plate

Let's look at a typical day of eating for one of my clients prior to us working together, and see how we can easily boost the protein intake:

Typical Day (50-65g protein):

  • Breakfast: Coffee and a Danish from Starbucks

  • Snack: Granola Bar

  • Lunch: Soup and Salad

  • Snack: Popcorn

  • Dinner: Chick-fil-A Nuggets and Fries

Okay, it could be worse, right? But it's definitely not optimal.

Protein-Powered Day (128-144g protein):

  • Breakfast: Coffee and an Egg White Wrap from Starbucks

  • Snack: Pumpkin Seed Trail Mix

  • Lunch: Turkey Chili with a Chicken Cobb Salad

  • Snack: Popped Sorghum

  • Dinner: Grilled Chicken Nuggets with the Kale Crunch Salad (with Grilled Chicken)

See the difference? With just a few simple swaps, we've more than doubled the protein intake, while staying in the same ballpark for overall calories.

Now, listen, I would prefer prepping and cooking your own meals. I would prefer less processed foods - for your gut, your hormones, calorie control, ingredient control, etc. But I truly believe that coaching isn’t making you operate like me - it’s helping you to live better, in your current life, with your current habits and bandwidth. I’m here to help you live a healthier, happier life - and if that includes your daily stop at Starbucks, we’re going to work with that. And, honestly, if someone tells you that you need to change your entire life… it’s likely not going to last. Rooted Coaching is about health for life, not for a month.

And guess what? If you make these little swaps we made above -you'll also experience better blood sugar control, more nutrients, a boosted metabolism, more stable mood and hormones, and increased satiety!

Perimenopause & Protein for Your Future

As we navigate perimenopause and beyond, our protein needs often increase even more. Our bodies become less efficient at building and utilizing muscle, so we need to be even more diligent about getting enough protein to:

  • Preserve lean muscle mass: This is crucial for maintaining a healthy metabolism and preventing age-related muscle loss (sarcopenia).

  • Support bone health: Protein works hand-in-hand with calcium and vitamin D to keep your bones strong and prevent osteoporosis.

  • Regulate hormones: Protein provides the building blocks for hormones that influence everything from your mood to your sleep.

Aim for closer to 1.2 grams of protein per kilogram of body weight per day during perimenopause and beyond to support your long-term health and vitality.

Protein as Your Key to a Stronger, Healthier You

Goddesses, we've explored the incredible power of protein to fuel your dream life, support your metabolism, and build a body that's both strong and resilient. Remember these key takeaways:

  • Protein is not just for bodybuilders; it's essential for every woman who wants to feel energized, confident, and capable.

  • Prioritize protein at every meal, aiming for at least 1 gram per pound of your ideal body weight per day (and even more as you navigate perimenopause and beyond!).

  • Choose high-quality protein sources and get creative with your protein intake to make it enjoyable and sustainable.

  • Protein isn't just about building muscle; it's also your secret weapon for managing weight, boosting your metabolism, and supporting your overall health.

Ready to unlock the full potential of protein and transform your body?

With love, strength, and fierce support,

Laura