Protein is having a moment! Everybody’s talking about it. Gym people. Wellness influencers. Your friend who suddenly tracks macros. But is it really worth the hype? 

YES! 

Be a Protein Powerhouse

Protein is a big deal — it gives your body the tools it needs to stay healthy, strong and vital!  At The GEM, we’re very into wellness that works. And protein? It works. 

Why Protein Deserves Main Character Energy

Protein isn’t just for the gym rats! It’s for “GEM” wellness warriors, the everyday heroes who want to stay strong and beautiful, or those of us just trying to avoid a 3 p.m. crash. It helps support…  

• Muscle growth and repair 
• Strong body tissue
• Healthy hair, skin and nails 
• Immune support
• Metabolism 
• Hormone balance 
• Energy and fullness 
• Healthy aging

Protein is what your body needs to shine a little brighter every day.

How Much Do You Need? 

It certainly depends on your activity level, goals and life stage. Super active people and those looking to build muscle may need 0.7 to 1.2 grams of protein per pound of body weight. Normal folks who are moderately active, and older people can get by with 0.5 to 0.7 grams of protein per pound of body weight. 

All that to say, you should aim for 100 grams of protein each day, up to 150 depending on your needs. Seems like a lot? Stay with us, we will show you how!

Why Protein Matters for A Long, Healthy Life

Muscle helps protect the body against injury, supports balance and mobility and keeps your metabolism dancing like a rock star to protect against weight gain! Without adequate protein intake, your body has a harder time maintaining and building existing muscle mass (and it leaves you sluggish and craving the bad stuff).

Here’s the part we want every woman to hear: PROTEIN MATTERS. BIG TIME!

We need muscle! As we age, it gets harder to maintain it. And because women are more vulnerable to bone loss, strength training, muscle support and diet are even more critical. 

This isn’t about bulking up— it’s about staying strong enough to carry bags, having the stamina to push yourself through, keep up with your kids (or grandkids), protect your bones and Shine Brighter for the long haul!  

What else?

Protein keeps our appetites in check, keeping us satiated longer.  

It allows for more graceful aging, promotes glowing skin, hair, and nails.

It supports immunity and healing. It is the building block of tissue repair, and helps create the antibodies that keep you healthy.

You should shoot for 25-35% of your diet to be protein. It’s also important not to miss out on important elements like fiber and antioxidants that fresh veggies, fruits, nuts and whole grains provide. A well balanced plate makes for bright energy, notable strength and glowing beauty! 

GLP-1s and Muscle Loss

If you’re taking a weight-loss drug, protein matters even more!

As you lose weight, you almost always lose lean muscle mass. According to some standards, 25 percent of any weight loss will consist of muscle, and that number is even higher with weight-loss medications!

For women, this could have a serious impact on your core stability later in life. So holding on to the lean muscle you do have when taking GLP-1s is muy importante! . 

With less food on your plate, every bite needs to pull its weight. Combining high-protein, nutrient dense food intake with a weight-based strength-training program along with a slower rate of weight loss can help counter muscle mass shrinkage!  

How to Hit Your Goals Without Making it Weird

From protein potato chips to that guy obsessed with macros — maxing out your protein can take a lot of weird turns. But it doesn’t have to be that way. 

The first step to getting enough is just paying attention. 

Track your protein intake for a few days. One of the easiest upgrades is to spread it throughout the day. Our favorite hack? Make sure every meal and snack has a little protein party. 

Don’t just have some fruit or straight carbs for a snack — add some nuts, yogurt or even a hard boiled egg.  

And those protein-infused snacks (we’re looking at you, protein sparkling water!)? They can be a weird hack when you’re in a rush, but they’re often packed with processed ingredients, chemicals, sugar, and sweeteners. We believe in whole foods over processed foods, but an organic protein powder, like the ones we use at The GEM, can pack a nice boost when you need it! So read the labels….or, just come see us! 

Remember, while protein is super important, so are antioxidant-rich vegetables and berries to support a metabolically balanced lifestyle!

Our Favorite Hacks 

Here are our favorite ways to add tasty and delicious protein to our the day: 

• Adding collagen or protein powder to coffee and smoothies. Think Elevated Coffee!
• Cooking rice or other grains with our Immunity bone broth, rather than water, in recipes you love. 
• Crumbling our Crush & Crumble Bar on top of yogurt.

And if you’re on the go, grab a prepared high protein treat from the GEM! Here are some of our favorites: 

• The Gold Standard smoothie is packed with 44 grams of protein! Knock a good chunk of your protein requirement out for the day in one smoothie!
• Crush & Crumble Protein bar with 12 grams of protein! Toss it in your bag for a pick-me-up when you need it. 
• The bottled Tiger Eye and Berry Bright smoothies are super convenient and have 24g of protein for those on the go! 
• Our Badass Bean Salad: It’s packed with protein and fiber, and it’s just plain good.
• Our award winning Lentil Soup is a super delicious treat anytime of day.