Proteins: Truth or Obession?
When it comes to health and longevity, few nutrients inspire as much fascination (and confusion) as protein. Is it the silver bullet that transforms our bodies, or have we collectively drifted into a protein-obsessed culture? At Naia, we believe lasting health comes from harmony, not extremes. Let’s unpack the science, the myths, and the real-world strategies to help you fuel your life better.
Why Protein Matters
Proteins are the building blocks of our bodies: they repair tissues, produce hormones, and support immune function. As we age, maintaining muscle mass becomes crucial for strength, balance, and metabolic health. Science shows that adequate protein intake can:
Preserve lean muscle to keep you strong and active as you age.
Support recovery after workouts or everyday wear and tear.
Help regulate appetite and blood sugar, keeping energy levels steady.
But “adequate” doesn’t always mean “excessive.”
The Rise of Protein Obsession
In the past decade, protein bars, powders, and “high-protein” everything have flooded the market. Social media fitness influencers often preach “more is better,” leading many to:
Slam protein shakes for breakfast, lunch, and dinner.
Measure every gram of protein like it’s gold.
Fear meals that don’t hit arbitrary protein targets.
This obsession can backfire: excessive protein, especially from processed sources, may strain kidneys, elevate certain disease markers, or crowd out other vital nutrients. Plus, chasing macros can ramp up stress, undermining the very health we seek.
Research suggests most adults thrive on 0.8–1.2 grams of protein per kilogram of body weight daily. For someone weighing 70 kg, that’s 56–84 g of protein. Athletes or those in heavy training may benefit from slightly higher—around 1.4 g/kg—but rarely more than 2.0 g/kg.
(Just for context on portion estimate: a palm-sized serving of chicken, fish, tofu, or legumes ≈ 20–25 g protein.)
Balancing Quality and Variety
Not all proteins are created equal. Rather than loading up on the same shake or steak, aim for diversity:
Fermented plant proteins (like tempeh or miso) add gut-friendly probiotics.
Wild-caught fish delivers omega-3s alongside lean protein.
Eggs and dairy offer complete amino acid profiles.
Legumes and whole grains combine to form complete proteins, fiber, and micronutrients.
Variety not only supports optimal health but keeps meals enjoyable—a key part of sustainable living.
Protein in the Context of Harmony
At Naia we always believe in harmony between body, mind, and daily habits. Obsessing over numbers can ruin that balance. Instead:
Listen to Your Body: Notice how you feel, energy levels, recovery after exercise, hunger attacks rather than fixating on a macro target.
Embrace Whole Foods: Prioritize minimally processed sources. Imagine colorful plates where protein complements vegetables, healthy fats, and carbs.
Make It Simple: Use our fermentation-focused recipes to boost both flavor and digestibility. A miso-marinated salmon with grilled veggies, or a chickpea-based “tuna” salad, delivers nutrition without overthinking.
Prep Ahead: Batch-cook protein-rich staples—grilled chicken, lentil stew—so you can assemble balanced meals in minutes.
Snack Strategically: Keep portable options like roasted chickpeas, hard-boiled eggs, or small packets of fermented edamame on hand.
Mindful Movement: Pair strength sessions with protein intake within two hours post-workout to support muscle repair.
Stress Check: Remember that chronic stress can raise protein requirements; incorporate daily mental-resilience practices (breathwork, short walks, or journaling).
Conclusion: Truth Over Trend
Protein is essential, but quantity isn’t everything. By grounding your approach in science, embracing whole-food diversity, and staying attuned to your body, you’ll avoid the pitfalls of obsession. At Naia, we redefine longevity not by arbitrary metrics but by living better - every day, in every meal, and in every community connection.
With health and love,
Miral & Adam
Team Naia