Protein has become one of the most confusing—and frankly overcomplicated—topics in nutrition.

On one end, you have low-protein recommendations that leave women under-fueled. On the other, a booming industry of powders, bars, and synthetic “high-protein” foods that barely resemble real nutrition.

Let’s simplify this.

First: Protein Needs Are Not One-Size-Fits-All

How much protein you need depends on several variables:

  • Your age
  • Your activity level
  • Your body composition
  • Your metabolic health
  • Whether you’re pregnant or breastfeeding

The standard minimum (about 0.8 g/kg) is just that—a minimum to prevent deficiency, not an optimal intake for thriving.

A More Realistic Range

In clinical practice, a more functional range for most women looks like:

~90–150 grams of protein per day

This supports:

  • Hormone production
  • Muscle mass and metabolism
  • Blood sugar stability
  • Satiety and energy

If you are:

  • Very active
  • Taller or have a larger frame
  • Building muscle
  • Pregnant or breastfeeding

…you likely need more than this baseline, sometimes significantly more.

What About Macros?

I’ve personally landed somewhere that might sound “radical” in today’s polarized nutrition world:

Roughly 1/3 carbs, 1/3 protein, 1/3 fat.

Not as a rigid rule—but as a general framework.

It often takes a short period of tracking to understand what that actually looks like on your plate—but I don’t recommend long-term tracking.

Why?

Because for many women, it becomes obsessive, stressful, and ultimately disconnects you from your body’s own signals. That’s not health.

Let’s Talk About Food Quality

Not all protein—or fat or carbs—is created equal.

Protein: Think Real, Nutrient-Dense Sources

Prioritize:

  • Eggs
  • Dairy (if tolerated)
  • Fish and shellfish
  • Muscle meats
  • Organ meats
  • Bone broth

These provide not just protein, but also critical micronutrients like iron, copper, Retinol, B vitamins, choline, and glycine.

Let’s Talk About Food Quality

Not all protein—or fat or carbs—is created equal.

Protein: Think Real, Nutrient-Dense Sources

Prioritize:

  • Eggs
  • Dairy (if tolerated)
  • Fish and shellfish
  • Muscle meats
  • Organ meats
  • Bone broth

These provide not just protein, but also critical micronutrients like iron, copper, Retinol, B vitamins, choline, and glycine.

—

Carbohydrates: Choose Wisely

Carbs should primarily come from:

  • Fruits
  • Vegetables
  • Some grains (if you tolerate them well)

Many women don’t tolerate large amounts of grains as well as they think—this is highly individual.

—

Fat: Don’t Fear It

This is where I differ from conventional advice.

I favor:

  • Well-raised animal fats (Grass fed, Pasture raised, local, organic where feasible)
  • Butter, ghee, tallow, Coconut oil

Over:

  • Vegetable oils aka seed oils
  • Excessive intake of polyunsaturated fatty acids (PUFAs) (think nuts, nut butters, seeds, and seed oils)
  • Large quantities of nuts, seeds, and nut butters (which are often oxidized &/or mold-contaminated)

In my view, saturated fat in the context of a whole-food diet is not the villain it’s been made out to be, and rather polyunsaturated fats are the problem!

What About Protein Powders?

They’re convenient—but they’re not real food.

Occasional use? Fine.

But relying on powders daily often means you’re:

  • Missing out on micronutrients
  • Disconnecting from real meals
  • Training your body to depend on processed inputs

And honestly, I didn’t realize it for years, but after stopping my daily smoothie routine, I realized that the high-quality protein powders I was using were actually causing me quite a bit of gut distress!

Food should be your foundation.

That said, I often use grassfed collagen peptides from Perfect Brand (use code: Midwifery to get a stackable discount) on the regular, to increase my protein intake in my all too often light breakfast or in my evening routine to increase glycine in my diet (a down-regulating neurotransmitter). Note: I think it’s important to eat a hearty breakfast, but I also think it’s important to eat around sunrise and if you don’t have the hunger for that, some yogurt or cottage cheese or drink with collagen mixed in is some kindling to get you started.

Special Considerations

If you are:

  • Pregnant
  • Breastfeeding
  • Healing (postpartum, illness, surgery)
  • Highly active

Your protein needs increase—sometimes substantially.

This is not the time to under-eat protein.

A Quick Reality Check on the “1/3 Rule”

Alright—yes, I know some of you math nerds have already done the math here.

If you truly split everything into perfect thirds and land at 150 g of protein per day, you’re essentially sitting around ~1,800 calories total. And for most women—especially those who are active, metabolically stressed, larger-bodied, pregnant, or breastfeeding—that is simply not enough energy.

So this is where I want to be very clear: don’t get rigid or obsessive with this framework. It’s meant to be a starting guide, not a rule you force your body into.

In real life, I would rather see women:

  • Prioritize adequate protein first
  • Then allow carbohydrates and fats to flex based on appetite and energy needs

And personally, I tend to favor adding in higher-quality fats liberally when more calories are needed, rather than trying to over-control carbohydrates or force perfect macro symmetry

Because the goal is not perfect ratios.

The goal is metabolic stability, satiety, and nourishment—and that often requires more flexibility than the math allows.

The Bottom Line

Most women are under-eating protein—and overthinking nutrition.

A good place to start:

  • Aim for at least 90–150g of protein daily
  • Focus on whole, nutrient-dense foods
  • Use structure (like macro balance) as a guide—not a rule
  • Avoid long-term tracking that creates stress or obsession

And most importantly: Pay attention to how you feel.

Your body will tell you when you’re finally getting what you need.