Thoughts on Protein and Fiber

When we think about nutrition, it’s easy to get lost in all the noise - diet fads that restrict, shame, or complicate our relationship with food. Spend any amount of time on social media, and you’ll encounter an endless parade of foods that are hailed as either miraculous or disastrous.

This tendency to overcomplicate eating habits and unnecessarily villainize certain foods only adds to the confusion and stress around what we eat. But true nutrition isn’t about deprivation or fear. It’s about nourishment, abundance, and honoring our bodies and minds.

As a fitness and wellness coach, I’ve witnessed the transformative power of simplifying our approach and returning to the basics. That’s why, with nearly every client, I start building the foundation of nutritional changes around two essentials: protein and fiber.

Protein: Beyond Muscle Recovery

Protein is often praised for its role in muscle recovery and growth, and for good reason. Our muscles depend on protein to repair after the work we ask of them. But protein’s benefits go far beyond the physical. It’s also essential for brain health and neuroplasticity, which is the brain’s ability to adapt, grow, and change.

Think of neuroplasticity as the brain’s version of flexibility; a trait that allows us to learn new skills, build resilience, and rewire unhelpful thought patterns.

Protein provides the building blocks (amino acids) needed to produce neurotransmitters, which influence everything from mood to memory. Without sufficient protein, our ability to think clearly, adapt to stress, and maintain mental well-being is diminished.

By prioritizing protein in your diet, you’re not just feeding your muscles - you’re fueling your mind.

When working with my clients, I aim to simplify nutrition and eating habits as much as possible. My approach is to bring awareness to their consumption without making it overwhelming.

I usually ask them to track their eating habits for three days (just eating as they normally would). From there, we calculate a rough estimate of their protein intake and decide on any adjustments needed.

Here’s what I generally recommend based on gender, activity level, and age:

• Males typically require more protein than females due to greater muscle mass.

  • Typical Range for Active Males: 0.85–1.1 g/lb of body weight.

  • Example:

    • Male, 185lbs, Active (Strength Training):

      • Needs: 157–203 g protein/day.

• Females are similar on a per-pound basis but may be slightly lower in total due to smaller body size.

  • Typical Range for Active Females: 0.65–1.0 g/lb of body weight.

  • Example:

    • Female, 132lbs, Active (Strength Training):

      • Needs: 86–132 g protein/day.

• Older Adults protein needs increase to offset muscle loss (sarcopenia) and maintain function.

  • Recommended Range: 0.55–0.91 g/lb of body weight, even for sedentary individuals.

These personalized adjustments ensure protein intake aligns with individual needs and goals. Whether it’s enhancing muscle recovery, supporting brain health, or maintaining function in later years, adequate protein is foundational to well-being.

Fiber: The Gateway to a Happy Gut

Fiber plays a critical role in maintaining gut health and, by extension, overall well-being. A diet high in fiber encourages the consumption of fruits and vegetables, often leading to a nutrient-dense and visually diverse plate.

This variety is more than aesthetic; the different colors represent a range of phytonutrients that provide essential benefits for bodily functions and health.

Our gut is home to trillions of bacteria that play a central role in our health, from digestion to immunity to mood regulation. To keep this ecosystem thriving, our gut requires a diverse diet rich in nutrients.

Fiber provides the foundation for this diversity, feeding the beneficial bacteria that help our gut (and by extension, our brain) flourish.

The connection between gut health and brain function, known as the gut-brain axis, highlights the importance of this relationship. A healthy gut supports improved cognitive function, emotional regulation, and overall mental health.

When your gut is healthy, your brain benefits. This partnership is a cornerstone of overall well-being, and a diet rich in fiber and diverse in fruits and vegetables is one of the simplest and most impactful ways to nurture it.

Here’s what I generally recommend:

• Aim for 25–38 grams of fiber per day, depending on age and gender.

• Females: 25–30 grams/day

• Males: 30–38 grams/day

• Older Adults: Slightly less may be needed, around 20–30 grams/day, but variety and quality remain important.

Tracking your fiber intake for a few days can help you identify whether small adjustments, like adding an extra serving of vegetables or a handful of berries, could make a big difference.

Nutrition as a Path to Well-Being

When we approach nutrition through the lens of serving our bodies, it becomes less about arbitrary rules and more about intentional care. This approach, centered on protein and fiber, is the opposite of restriction - instead, it’s about expansion.

What can we add to our daily nutrition to ensure we’re nourishing our bodies with the recommended amounts of these essential nutrients? By naturally incorporating more of the essential stuff, our plates naturally make room for less of the non-essential. This simple shift fosters vitality and joy, steering clear of fatigue and deprivation.

By prioritizing protein and fiber, the benefits ripple across every aspect of your life. A protein-rich meal fuels muscle recovery, neuroplasticity, and sustained energy. A fiber-focused plate supports gut health, stabilizes blood sugar, and provides vibrant nutrients that enhance brain function and overall well-being.

Together, protein and fiber form a foundation of nourishment, helping you thrive physically, mentally, and emotionally.

Even better, a diet rich in protein and fiber tends to leave you more satiated, which means feeling fuller and snacking less. For many of my clients, this naturally reduces processed food intake and cravings for empty calories.

Over time, they notice reduced inflammation, healthier weight management, and gains in skeletal muscle mass. But more importantly, they feel better - a body free of pain, with more energy and steadiness throughout the day.

It’s time we let go of diets that shame and restrict. Instead, let’s embrace nutrition as a celebration of what our bodies are capable of and a way to care for them as they care for us.

Protein and fiber are just the beginning - a small, intentional shift that can lead to meaningful change. After all, the food we eat isn’t just fuel; it’s an act of self-respect and a love letter to the remarkable system that carries us through life.

Be well,
Aurora

P.S. In case you’re wondering what a high-protein, high-fiber meal looks like…

Here’s a meal guide and grocery list:

Breakfast: Veggie-Packed Egg Scramble

• Ingredients:

  • 3 large eggs (18g protein)

  • 1/2 cup chopped spinach (fiber)

  • 1/4 cup diced bell peppers (fiber)

  • 2 tbsp shredded cheese (optional, adds ~4g protein)

  • 1 tsp olive oil (healthy fats)

• Quick Prep:
  Heat olive oil in a pan, add veggies, and sauté until softened. Add eggs, scramble, and cook until set. Total time: 10 minutes.

Snack: Greek Yogurt Power Bowl

• Ingredients:

  • 1 cup plain Greek yogurt (20g protein)

  • 1/2 cup fresh berries (fiber)

  • 1 tbsp chia seeds (fiber, omega-3s)

  • 1 tbsp almond butter (healthy fats, fiber)

• Quick Prep:
  Layer ingredients in a bowl. Total time: 5 minutes.

Lunch: Grilled Chicken Salad with Lentils

• Ingredients:

  • 4 oz grilled chicken breast (26g protein)

  • 2 cups mixed greens (fiber)

  • 1/2 cup cooked lentils (fiber, protein)

  • 1/4 avocado (fiber, healthy fats)

  • 1 tbsp olive oil + lemon juice (dressing)

• Quick Prep:
  Assemble salad with pre-cooked lentils and leftover grilled chicken. Total time: 10 minutes.

Dinner: Salmon with Quinoa and Roasted Veggies

• Ingredients:

  • 4 oz baked salmon (25g protein)

  • 1/2 cup cooked quinoa (fiber, protein)

  • 1 cup roasted broccoli and carrots (fiber)

  • 1 tsp olive oil (healthy fats)

• Quick Prep:
  Bake salmon with olive oil and spices while quinoa and veggies cook. Total time: 20 minutes.

Bonus Dessert: Protein "Pudding" Bowl

• Ingredients:

  • 1 scoop protein powder of your choice (~20-25g protein)

  • 1/2 cup milk of your choice (adjust to achieve pudding consistency)

  • 1/4 cup fresh berries (fiber, antioxidants)

  • 1 tbsp walnuts (healthy fats, fiber)

  • 1 tbsp pumpkin seeds (fiber, magnesium)

• Quick Prep:
  Mix protein powder with milk until smooth and pudding-like. Top with berries, walnuts, and pumpkin seeds. Total time: 3 minutes.

Grocery List

Proteins:

• Eggs

• Chicken breasts (pre-cooked or raw)

• Salmon fillet

• Plain Greek yogurt

• Protein powder of your choice

Fiber-Rich Foods:

• Spinach

• Bell peppers

• Berries (blueberries, raspberries, or strawberries)

• Chia seeds

• Lentils (pre-cooked or canned)

• Quinoa

• Broccoli

• Carrots

• Mixed greens

• Pumpkin seeds

Other Essentials:

• Shredded cheese (optional)

• Olive oil

• Almond butter

• Avocado

• Walnuts

• Lemon

• Milk of your choice